1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

Paralette HSPU
4/2 4/1 3/2 2/2
weighted pullups alt grip
53/53/70/70
reverse hypers on GHD
20x4