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A. Pull-up strength – 3 sets of 2-3 pull-up negatives (use weight if necessary), plus a 30 second lat stretch between your sets.

B. 3 max effort chin-over-bar holds (assisted with feet on the ground for rings, or on a box for the bar, if necessary).

C. 5-10 minutes of either headstand practice OR freestanding handstand practice (with partner or just off the wall).

D. 3 sets, not for time:

10 swing sets (on parallettes or on floor) – may be scaled up to shoot-throughs

Max effort L-hang on bar OR tuck lever hold (this is a challenging variation, shown here in this video).