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Meant to be done one days 2 and 4 of the week.

https://docs.google.com/spreadsheets/u/0/d/1rH9QEAHf91lLpbULmSW97AiXY7yr5juziJFAjdCIbKw/htmlview#gid=0

Set 1

Set 1
Pull Up
5-8 reps
Rows
7-10 reps
Hammer Curl
7-10 reps
Rear Delt Fly
9-12 reps
Active Hang
10-15 s
Palof Press
9-12 reps

Set 2

Set 2
Pull Up
5-8 reps
Rows
7-10 reps
Hammer Curl
7-10 reps
Rear Delt Fly
9-12 reps
Active Hang
10-15 s
Palof Press
9-12 reps

Set 3

Set 3
Pull Up
5-8 reps
Rows
7-10 reps
Hammer Curl
7-10 reps
Rear Delt Fly
9-12 reps
Active Hang
10-15 s
Palof Press
9-12 reps

Set 4

Set 4
Pull Up
5-8 reps
Rear Delt Fly
9-12 reps
Active Hang
10-15 s