Hanging On The Bar One Arm

15 seconds each

Hanging Scapula Retractions

12 reps

Muscle Up

max reps

Pull Ups (Wide+Shoulder+Close Grip)

15 seconds each

Australian One Arm Pull Up

10 reps each

Archer Australian Pull Ups

12 reps each

Back Lifts

40 seconds

Behind The Head Chin Ups

max reps

Negative Hefesto

5 reps

Bar Curls (Close Grip)

12 reps

One Arm Chin Up Hold Switching Arm

5 reps each