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My Modified RR

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Warm Up

Pair 1

Pull up, Typewriter pullup, Archer pull up, one arm assisted pull up, One arm pull up.
Pull Up
5-8 reps
Advanced Shrimp Squats
5-8 reps

Rest 60 seconds

Pull Up
5-8 reps
Advanced Shrimp Squats
5-8 reps

Rest 60 seconds

Pull Up
5-8 reps
Advanced Shrimp Squats
5-8 reps

Rest 60 seconds

Advanced Shrimp Squat, Pistol Squat, Weighted Shrimp Squat, Weighted Pistol Squat. One leg back counter support.

Pair 2

Russian dips, Impossible dip negative, Weighted Dips,
Parallel Bar Dips
5-8 reps
Banded Nordic Curl
5-8 reps

Rest 60 seconds

Parallel Bar Dips
5-8 reps
Banded Nordic Curl
5-8 reps

Rest 60 seconds

Parallel Bar Dips
5-8 reps
Banded Nordic Curl
5-8 reps

Rest 60 seconds

Negative nordic Curl, Nordic Curl

Pair 3

One arm Row, Tuck FL Row, Extended FL row, One leg FL row, V FL row, Full FL Row.
Tuck Front Lever Row
5-8 reps

Rest 60 seconds

Pseudo Planche Push Ups
5-8 reps

Rest 60 seconds

Tuck Front Lever Row
5-8 reps

Rest 60 seconds

Pseudo Planche Push Ups
5-8 reps

Rest 60 seconds

Tuck Front Lever Row
5-8 reps

Rest 60 seconds

Pseudo Planche Push Ups
5-8 reps

Rest 60 seconds

Explosive push up, one arm push up. Tuck Planche pushup, Full Planche pushup.

Core

Tuck Hanging leg raises, Full leg raises, Toes 2 bar, Dragon flag negative,
Straight Hanging Leg Raises
8-12 reps
Reverse Hyperextension
8-12 reps

Rest 60 seconds

Straight Hanging Leg Raises
8-12 reps
Reverse Hyperextension
8-12 reps

Rest 60 seconds

Straight Hanging Leg Raises
8-12 reps
Reverse Hyperextension
8-12 reps

Rest 60 seconds