Workout overview
| 1A. Pull-ups |
| 1B. Pike push-up negatives |
| 2. Skin the cat |
| 3. Extended plank |
| 4A. Rows |
| 4B. Dips |
Equipment needed: pull-up bar, dip bars
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 ea side |
| D. Shoulder extension stretch | 30 secs |
1. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 1A. Pull-ups | 6 reps |
| 1B. Pike push-up negatives | 3 reps |
| Exercise | 1A. Pull-ups | 1B. Pike push-up negatives |
|---|---|---|
| Reps | 6 reps | 3 reps |
2. Skin the cat
Perform 2 sets of 3 reps with 3 min rest
3. Extended plank
Perform 2 sets of 20 secs with 2 min rest
4. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 4A. Rows | 12 reps |
| 4B. Dips | 10 reps |
| Exercise | 4A. Rows | 4B. Dips |
|---|---|---|
| Reps | 12 reps | 10 reps |
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
