Strict pull-ups: 3x 8-10 reps
Bar or ring dips: 3x 8-10 reps
Hanging leg raises: 3x 10 reps
Hollow body hold: 3x 30 seconds
3x 10 Practice transition drills on the rings or bar, focusing on smooth movement from the pull-up to the dip position.
3x Kneeling Ring MU
*Use bands/boxes as needed
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