Strict muscle up
Biceps - Triceps - Lats - Lower Chest
- Perform a Muscle Up as cleanly as possible technically
- Focus on keeping your legs straight, without bending your knees or pushing your feet more than 30 cm away from the bar.
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Knee raises on dip bar
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
Hefesto
Biceps ∙ Triceps ∙ LowerChest ∙ Forearms ∙ AnteriorDeltoid
Skin the cat
Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors
Burpees
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Commando pull-ups
Biceps ∙ Lats
Elbow flexion and extension
Biceps ∙ Triceps