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Pull Up Three : Vertical Pulling A

Level:
45 min
Superset 1
1
Fire Hydrant Circles
3 x 6 reps each side
Rest 10 sec
2
Scapula Y Raise
3 x 6 reps
Rest 10 sec
3
Scapula T Raise
3 x 6 reps
Rest 10 sec
4
Scapula Push Up (Kneeling)
3 x 8 reps
Rest 10 sec
5
Assisted Scapula Pull Up
3 x 8 reps
Rest 60 sec
Superset 2
6
Assisted Pull Up
2 x 6 reps
Rest 60 sec
Superset 3
7
Australian Row
2 x 12 reps
Rest 60 sec
Superset 4
8
Push Up
3 x 8 reps
Rest 10 sec
9
Arch Body Hold
3 x 10 sec
Rest 10 sec
10
Hollow Body Progression
3 x 10 sec
Rest 60 sec

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