Muscle Up Check In
25lb Weighted Rope Climb
Nautilus Pullovers
High Bar Squats
Banded Hammer Curls
100lb Dumbbell Bent Press
Neutral Pull Up Drop Set
Incline Dumbbell Triceps Extension
Tree Pull Ups
Mixed Ring and Grenade Pull Ups
Repetition Zombie Squats
Weighted Ring Chin Up
Behind the Neck Push Press
Accentuated Eccentric Rope Climb
Rope Climb Progression- Leg Assisted Ascent to Arms Only Descent
Dumbbell Chaos Carry Farmer’s Walk
Chameleon Rope Training
Negative Accentuated Kneeling Tricep Pushdown
Front lever pulls
Overhead Tricep Extension with Spud Inc Long Ab Strap
Chaos Overhead Squat
DB Z Press
Chameleons
Dumbbell Squatting Bicep Curl
Kneeling Start Rope Climb
Rope Climb with Pseudo Straddle Negative
55lb Neutral Grip Pull Ups
One and a Quarter Rep Dips
Gironda Dips
Weighted Rope Climb
One and A Half Rep Dips
Todd Hutchings Style Rope Static Hold
False Grip Pull Ups
Weighted Neutral Grip Pull Up
Metolius Finger Board Pull Ups
Reverse Grip Rope Climb Static Hold
Spanish Squats
Mixed Grip Ring Chin Up
Front Foot Elevated Contralateral Kettlebell Rack Reverse Lunge
Front Foot Elevated Ipsilateral Kettlebell Front Rack Reverse Lunge
Kneeling Tricep Extension
Chameleon Rope Climb
100lb Turkish Get Up to Backwards Waiter Walk
Eagle Grip Hanging Knee Raises
Continuous Arms Only Rope Climb
Single Arm Rope Hang
Progressive Muscle Ups- pull up, transition, dip
First Muscle Up in a While
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