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Muscle up - Intermediate - Week 7/8 - Workout 1/3

Level:
40 min
Superset 1
1
Jumping Jacks
2 x 30 sec
Rest 30 sec
2
Dead Hang
2 x 30 sec
Rest 30 sec
3
Scapula Pull Up
2 x 5 reps
Rest 150 sec
Superset 2
4
Pull Up
4 x 10 reps
Rest 90 sec
5
Controlled explosive pull ups
4 x 5 reps
Rest 90 sec
6
Chin Up
4 x 10 reps
Rest 150 sec
Superset 3
7
Pull over to muscle up
3 x 1 reps
Rest 90 sec
8
Toes to Bar
3 x 10 reps
Rest 90 sec
9
L-Sit Hang
3 x 10 sec
Rest 150 sec