# Upper 1-1

Rings Support Hold (Turned Out) · Tuck L-Sit · Scapular Shrug · Dip · Weighted Chin Ups · Dip · Weighted Chin Ups · Dip · Weighted Chin Ups · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight)

## Warm-up

- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 30s Tucked L-Sit
- 1 × 12 Scapular Shrug

## Strength Work

- 1 × 6-10 Dip - Rings
- 1 × 6-10 Weighted Chin Ups
- 1 × 6-10 Dip - Rings
- 1 × 6-10 Weighted Chin Ups
- 1 × 6-10 Dip - Rings
- 1 × 6-10 Weighted Chin Ups
- 1 × 6-10 Tucked Parallette Push Ups
- 1 × 6-10 Row (Advanced Tuck Front Lever)
- 1 × 6-10 Tucked Parallette Push Ups
- 1 × 6-10 Row (Advanced Tuck Front Lever)
- 1 × 6-10 Tucked Parallette Push Ups
- 1 × 6-10 Row (Advanced Tuck Front Lever)
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 6-10 Pull-Up (Typewriter)
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 6-10 Pull-Up (Typewriter)
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 6-10 Pull-Up (Typewriter)
- 1 × 6-10 Triceps Extensions
- 1 × 8-12 Ring Curl
- 1 × 6-10 Leg Raise (Hanging, Straight)
- 1 × 6-10 Triceps Extensions
- 1 × 8-12 Ring Curl
- 1 × 6-10 Leg Raise (Hanging, Straight)
- 1 × 6-10 Triceps Extensions
- 1 × 8-12 Ring Curl
- 1 × 6-10 Leg Raise (Hanging, Straight)