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Pull Up Nine : First Reps B

Level:
45 min
Superset 1
1
Cossack Squat
2 x 6 reps each side
Rest 10 sec
2
Prone Pull Ups
2 x 5 reps
Rest 60 sec
Superset 2
3
Chin Up
3 x 1 reps
Rest 10 sec
4
Lunge Knee Drive
3 x 8 reps each side
Rest 10 sec
5
Arch Body Hold
3 x 15 sec
Rest 60 sec
Superset 3
6
Pull Up Negative
3 x 5 reps
Rest 10 sec
7
Step Up with Knee Drive
3 x 8 reps each side
Rest 10 sec
8
Spiderman Push Up
3 x 8 reps
Rest 60 sec
Superset 4
9
Australian Row
3 x 12 reps
Rest 10 sec
10
Hanging Knee Raise
3 x 5 reps
Rest 60 sec

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