Intermediate
Archer push-ups to typewriter
Triceps - Abs - Lower chest

- Get into the rings in a push-up position.
- Perform an archer push-up, keeping one arm extended while you flex the other.
- Switch sides, trying to keep your head as low as possible.
- Finally, extend both arms to complete one repetition.
- Change the initial side with each repetition.
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Tuck front pull to pull-up
Intermediate
Biceps ∙ Abs ∙ Lats

180º leg assisted side vault
Beginner
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest

Inverted pull
Intermediate
Abs ∙ Lats

Low bar swing
Beginner
Triceps ∙ LowerChest ∙ Lumbar

Elbow assisted one arm tucked front lever raises
Advanced
Biceps ∙ Obliques ∙ Abs ∙ HipFlexors ∙ Lats