★★★★

Break the chains

Superset x5 / intense / pull up bar or rings, parallettes / 30~40min / <1min rest between exercises / 1~3min each loop

• High pull ups x5
• Explosive L-sit pull ups x5
• Tuck / Adv tuck FL hold 15sec

★★★★

Sky reacher

Superset x5 / heavy / pull up bar or rings, parallettes, weighted vest / 30~40min / 1min rest between exercises / 2~3min each loop / Weight (+20~40%BW)

• Pull ups x6
• Explosive L-sit pull ups x5