Front Lever Pulls - 3-2-1x2 - (20lb Vest & 10lb ankle weighs)
I feel these in my whole upper back more than any other back movement!
“Front lever pulls are an upper body multi-plane pulling exercise that simultaneously combines pull-up, rowing and static strength elements. In my opinion this movement (and all its evil variations :D) is far superior to simple pull-ups and should be a staple in all gymnastic conditioning programs”. - Coach Sommer, GymFit
Ring Push Ups - 9-7-5 - 20lb Vest
*Superset
Ring Fly - 9-7-5x2 - 20lb Vest
Seal Rows - 35-53-70/53-53-70
*Superset
Cash Out: Max Reps Push Ups in 60 seconds - 65 (2 rep PR! - got 38 on first 30 seconds). Goal is 70+
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