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Bent-Arm Day

Verticle Pulling

3 reps

3 reps

3 reps

3 reps

3 reps

3 reps

Mantle Chinup Chin-ups

5-8 reps

Mantle Chinup Chin-ups

5-8 reps

Mantle Chinup Chin-ups

5-8 reps

Verticle Pushing

8 reps

8 reps

8 reps

8 reps

8 reps

8 reps

8 reps

8 reps

8 reps

Elevated Pike Push Up

8 reps

Elevated Pike Push Up

8 reps

Elevated Pike Push Up

8 reps

Rings-assisted Pike Pushups

8 reps

Rings-assisted Pike Pushups

8 reps

Rings-assisted Pike Pushups

8 reps

Horizontal Pulling

8-12 reps

8-12 reps

8-12 reps

8-12 reps

8-12 reps

8-12 reps

Row With Leg Lifted

8-12 reps

Row With Leg Lifted

8-12 reps

Row With Leg Lifted

8-12 reps

Inclined One Arm Rows

8-12 reps

Inclined One Arm Rows

8-12 reps

Inclined One Arm Rows

8-12 reps

8-12 reps

8-12 reps

8-12 reps

Tuck Front Lever Row

5 reps

Tuck Front Lever Row

5 reps

Tuck Front Lever Row

5 reps

Tuck Front Lever Row

5 reps

Tuck Front Lever Row

5 reps

Horizontal Pushing

Pseudo Planche Push Ups

5-8 reps

Pseudo Planche Push Ups

5-8 reps

Pseudo Planche Push Ups

5-8 reps

Pseudo Planche Push Ups

5-8 reps

Pseudo Planche Push Ups

5-8 reps

8-12 reps

8-12 reps

8-12 reps

Partial-rom Pelicans

5-8 reps

Partial-rom Pelicans

5-8 reps

Partial-rom Pelicans

5-8 reps

Negative, Full-rom Pelicans

5-8 reps

Negative, Full-rom Pelicans

5-8 reps

Negative, Full-rom Pelicans

5-8 reps

Full Rom Pelicans

5-8 reps

Full Rom Pelicans

5-8 reps

Full Rom Pelicans

5-8 reps