Workout overview
1. HSPU (floor to deep) |
2. Front lever hold |
3. 90DPU (+/- band-assistance) |
4. Archer chin-ups |
5. MAPPUS (+/- band-assistance) |
6. Pistol squats |
Equipment needed: pull-up bar, parallettes
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Squat ext rotation | 5 rea |
E. Rows | 5-10 reps |
1. HSPU (floor to deep)
2 sets of 1-5 reps with 3 min rest
RPE: 8 (2 repetitions in reserve)
2. Front lever hold
2 sets of 10 secs with 3 min rest
3. 90DPU (+/- band-assistance)
1 set of 2-4 reps
RPE: 8 (2 repetitions in reserve)
4. Archer chin-ups
1 set of 5 reps (each side)
RPE: 8 (2 repetitions in reserve)
5. MAPPUS (+/- band-assistance)
1 set of 3-8 reps
RPE: 8 (2 repetitions in reserve)
6. Pistol squats
1 set of 8 reps (each side)
RPE: 8 (2 repetitions in reserve)
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Loaded overhead stretch | 30 secs |
B. Bent knee lunge | 60 secs ea |
C. Straddle stretch | 60 secs ea |
Exercise | A. Loaded overhead stretch | B. Bent knee lunge | C. Straddle stretch |
---|---|---|---|
Duration | 30 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED