# Upper 2

Scapular Shrug · Ring Support Hold · Wrist Flexibility Stretch · Shoulder Warm-up · Dip · High Pull-up · Dip · High Pull-up · Dip · High Pull-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Handstand Press Jumps · Negative Dragon Flag · Planche Lean · Handstand Press Jumps · Planche Lean · Negative Dragon Flag · Handstand Press Jumps · Negative Dragon Flag · Planche Lean

## Warm-up

- 1 × 10-12 Scapular Shrug
- 1 × 30s Ring Support Hold
- 1 × 2 Wrist Flexibility Stretch
- 1 × 2min Shoulder Warm-up - Resistance Band

## Strength

- 1 × 6-8 Dip - Rings
- 1 × 6-10 High Pull-up
- 1 × 6-8 Dip - Rings
- 1 × 6-10 High Pull-up
- 1 × 6-8 Dip - Rings
- 1 × 6-10 High Pull-up
- 1 × 4-6 Mantle Chin-up
- 1 × 6-10 Turned Out Bulgarian Push-up
- 1 × 4-6 Mantle Chin-up
- 1 × 6-10 Turned Out Bulgarian Push-up
- 1 × 4-6 Mantle Chin-up
- 1 × 6-10 Turned Out Bulgarian Push-up
- 1 × 6-8 Pike Push-Up (Elevated)
- 1 × 8-10 Face Pulls
- 1 × 6-8 Pike Push-Up (Elevated)
- 1 × 8-10 Face Pulls
- 1 × 6-8 Pike Push-Up (Elevated)
- 1 × 8-10 Face Pulls

## Core triplet

- 1 × 8-12 Handstand Press Jumps
- 1 × 6-10 Negative Dragon Flag
- 1 × 15s Planche Lean
- 1 × 8-12 Handstand Press Jumps
- 1 × 15s Planche Lean
- 1 × 6-10 Negative Dragon Flag
- 1 × 8-12 Handstand Press Jumps
- 1 × 6-10 Negative Dragon Flag
- 1 × 15s Planche Lean