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Workout overview

1. 90DPU
2. MAPPU
3. L-sit liftovers
4. Supinated push-ups
Equipment needed: parallettes

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
E. Push-ups 10 reps
F. Shoulder flexion stretch 60 secs

1. 90DPU (+/- band-assistance)
4 sets with 3 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
2-4 reps 2-4 reps 2-4 reps 2-4 reps
Week 2 2-4 reps
Week 3 2-4 reps
Week 4 2-4 reps
Week 5 2-4 reps

2. MAPPU (+/- band-assistance)
3 sets with 3 min rest
RPE: 8-9

Week 2 Week 3 Week 4 Week 5
3-8 reps 3-8 reps 3-8 reps 3-8 reps
Week 2 3-8 reps
Week 3 3-8 reps
Week 4 3-8 reps
Week 5 3-8 reps

3. L-sit liftovers
3 sets with 2 min rest
RPE: 9-10

Week 2 Week 3 Week 4 Week 5
6 ea 6 ea 7 ea 7 ea
Week 2 6 ea
Week 3 6 ea
Week 4 7 ea
Week 5 7 ea

4. Supinated push-ups
2 sets with 2 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
12 reps 13 reps 14 reps 15 reps
Week 2 12 reps
Week 3 13 reps
Week 4 14 reps
Week 5 15 reps
A. Scorpion rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down 
Perform 2 rounds without rest

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
A. Scorpion rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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