Band Chin Up

1 set × 5-10 reps

Push-Up - Rings

1 set × 6-12 reps

Band Chin Up

1 set × 5-10 reps

Push-Up - Rings

1 set × 6-12 reps

Band Chin Up

1 set × 5-10 reps

Push-Up - Rings

1 set × 6-12 reps

Band Chin Up

1 set × 5-10 reps

Push-Up - Rings

1 set × 6-12 reps

Row - Other

1 set × 7-12 reps

Band Dip

1 set × 6-12 reps

Row - Other

1 set × 7-12 reps

Band Dip

1 set × 6-12 reps

Row - Other

1 set × 7-12 reps

Band Dip

1 set × 6-12 reps

Dip Shrug

1 set × 5-10 reps

Plank

1 set × 30-60s

Dip Shrug

1 set × 5-10 reps

Plank

1 set × 30-60s

Dip Shrug

1 set × 5-10 reps

Plank

1 set × 30-60s

Scapular Pull-Up

1 set × 4-8 reps

Arch Body Hold (Prone)

1 set × 40-60s

Scapular Pull-Up

1 set × 4-8 reps

Arch Body Hold (Prone)

1 set × 40-60s

Scapular Pull-Up

1 set × 4-8 reps

Arch Body Hold (Prone)

1 set × 40-60s

Leg Extension

1 set × 3×6-8 reps