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
