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Muscle up - Intermediate - Week 1/8 - 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 to negative leg raise
3 x 10 reps
Rest 60 sec
5
Lying Leg Raises
3 x 10 reps
Rest 60 sec
6
Straight Bar Dips
3 x 10 reps
Rest 150 sec
Superset 3
7
Wide Australian pull up
3 x 15 reps
Rest 60 sec
8
Knee sit pull ups
3 x 8 reps
Rest 90 sec
9
Narrow pull ups
3 x 8 reps
Rest 150 sec