21-15-9

Chest to Bar Pull Ups 

*20/16 Cal Row after each set 

Right in to

21-15-9

Handstand Push Ups 

*12 Dips after each set 

Right in to

22-16-10

Alternating DB Step Ups (1 DB)

*50 ft Overhead DB Lunge after each set (switch arms at 25 ft mark)

*If walking isn’t an option, do 16 alternating lunges instead 

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This workout is NOT meant to be done fast. Each couplet includes Non-Complimentary movements, meaning they will make the other MORE difficult. Go at this hard, but don’t be discouraged if it gets really difficult and slow.

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SUGGESTED WARM UP

  1. 2-3 minutes rolling upper back and under armpits, move your arms up and down while rolling as if you were performing scap-pull ups
  2. 10 Step Ups + 5 Scap Push Ups + 5 Scap Pull Ups – 2 sets
  3. Stretch and mobilize pecs and wrists
  4. 10/8 Cal Row + 10 second HS Hold + 10 Second Hold Top of Dip – 2 sets

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