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Day 1 and 3 Week 5-8

Ecc Chin Up

3-6 reps

Rest 120 seconds

3-6 reps

Rest 120 seconds

Rest 120 seconds

3-6 reps

Rest 120 seconds

3-6 reps

Push Ups

30-40 reps

Rest 120 seconds

Superset 1

8-15 reps
4-6 reps

Rest 120 seconds

8-15 reps
4-6 reps

Rest 120 seconds

8-15 reps
4-6 reps

Rest 120 seconds

Superset 2

30-50 s
8-12 reps

Rest 120 seconds

30-50 s
8-12 reps

Rest 120 seconds

30-50 s
8-12 reps

Rest 120 seconds

Handstand

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Wall slides

8-12 reps

Rest 60 seconds

8-12 reps

Rest 60 seconds