# Workout 4 (Inverted Row/Front Lever)

Friday - Inverted Row/Front Lever

Negative One-leg frontlever raises 3-6
Advanced Tucked front lever hold 20s
Tucked front lever raises 3-6
Horizontal ring rows 3-6

Hanging leg circles 8 (4/side)
Swinging lats press (8)
Snap to support hold (8)
Low Ring Row (8)

## Warm Up

- 1 × 1 Warm Up Routine

## A

- 1 × 3-6 Front Lever Raises
- 1 × 7 Low Ring Row
- 1 × 3-6 Front Lever Raises
- 1 × 7 Low Ring Row
- 1 × 3-6 Front Lever Raises
- 1 × 7 Low Ring Row

## B

- 1 × 10-20s Advanced Tuck Lever Hold
- 1 × 7 Swing Lats Press
- 1 × 10-20s Advanced Tuck Lever Hold
- 1 × 7 Swing Lats Press
- 1 × 10-20s Advanced Tuck Lever Hold
- 1 × 7 Swing Lats Press

## C

- 1 × 3-6 Tucked Front Lever Raises
- 1 × 7 Snap To Support Hold
- 1 × 3-6 Tucked Front Lever Raises
- 1 × 7 Snap To Support Hold
- 1 × 3-6 Tucked Front Lever Raises
- 1 × 7 Snap To Support Hold

## D

- 1 × 3-6 Horizontal Ring Rows
- 1 × 8 Hanging Leg Circles
- 1 × 3-6 Horizontal Ring Rows
- 1 × 8 Hanging Leg Circles
- 1 × 3-6 Horizontal Ring Rows
- 1 × 8 Hanging Leg Circles