Hanging On The Bar One Arm

15 seconds each

Hanging Scapula Shrugs

30 seconds

Pull Ups (Wide+Shoulder+Close Grip)

15 seconds each

Upside Down Deadlift

35 seconds

Archer Australian Pull Ups

20 seconds each

Pull Up Hold

30 seconds

Behind The Head Chin Ups

35 seconds

Advanced Bar Curls (Close Grip)

40 seconds

Advanced Reverse Australian Chin Up

35 seconds

Chin Up Hold

30 seconds