Ring Push Up - 8x8 @ 20lb Vest
Ring Fly - 8x8 @ 20lb Vest
*Superset
Chin Ups - 8x4 @ 20lb Vest
Pelican Curls - 8x4 @ 20lb Vest
Iso Curls/ Prayer Pose
Kettlebell Reverse Curls - 4x8 @ 53lbs
Kettlebell Fly - 4x8 @ 35lbs
*Superset
Cash Out: Bent-arm Planche x4
“The bent-arm planche requires you to balance on just your hands so your chest hovers a few inches above the ground. "Since your feet aren't involved, your pecs, back, arms, and abs have to support your body weight," says Josh Halbert, Director of Education at Kinetic Systems Strength and Conditioning in Columbia, Maryland, “It takes extreme strength and muscle control”. - Men’s Heath
