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Pull Up Four : Hang Time A

Level:
45 min
Superset 1
1
Dead Bug
2 x 6 reps each side
Rest 10 sec
2
Assisted Scapula Pull Up
2 x 6 reps
Rest 10 sec
3
Superman Raise
2 x 8 reps each side
Rest 60 sec
Superset 2
4
Flexed Arm Hang
2 x 10 sec
Rest 30 sec
5
Arch Hang
2 x 10 sec
Rest 60 sec
Superset 4
9
Australian Row
3 x 12 reps
Rest 10 sec
10
Reverse Hyper Extension
3 x 6 reps
Rest 10 sec
11
Push Up
3 x 10 reps
Rest 10 sec
12
Hollow Body Progression
3 x 20 sec
Rest 60 sec