Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658