Phase 1

Session 1: 

Warm-Up - 

3-5x3-5r Scapular Rows - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 60s between sets

 

3-5x3-5r Assisted Chin-Ups - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 90s between sets

 

3-5x3-5r Ring Rows - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 90s between sets

 

5x10-60s Inverted Hang - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 60s between sets

 

Cool-Down - 

 

SESSION 2: 

Warm-Up - 

5x10-30s Top Position - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 60s between sets

 

3-5x3-5r Assisted Dips - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 90s between sets

 

3-5x3-5r Assisted Push-Ups - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 90s between sets

 

Cool-Down -