Advanced
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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Straight handstand with posterior pelvic tilt
Advanced
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius

Strict pullover
Intermediate
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps ∙ HipFlexors

Deep handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius

Isometric 1 arm up-middle-down pull-up
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Forearms ∙ Biceps ∙ Lats

One arm tucked front lever raises
Advanced
Biceps ∙ Obliques ∙ Abs ∙ HipFlexors ∙ Lats

Bent arms ring flies
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LowerChest ∙ Triceps