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Muscle up - Beginner - Week 2/8 - Workout 2/3

Level:
40 min
Superset 1
1
Dead Hang
2 x 30 sec
Rest 30 sec
2
Small swinging
2 x 5 reps
Rest 30 sec
3
Big swinging
2 x 5 reps
Rest 150 sec
Superset 2
4
Hanging Knee Raise
3 x 10 reps
Rest 45 sec
5
Lying Leg Raises
3 x 10 reps
Rest 45 sec
6
Straight Bar Dips
3 x 5 reps
Rest 150 sec
Superset 3
7
Horizontal Australian Pull-Up
3 x 10 reps
Rest 45 sec
8
Controlled explosive australian pull ups
3 x 6 reps
Rest 45 sec
9
Scapula pull up hold
3 x 5 sec
Rest 150 sec