Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. 2min rest between sets. (fast up, 2 s down).

Advanced: Do deficit (HSPU) or weighted (dip).
Scaled: Kick up to a wall for every rep and only to the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. 2min rest between sets. (fast up, 2 s down)

Advanced: Go weighted
Scaled: Use a band

• 4 x 8–12 ring row with a pause on top, 60 s rest between sets. Adjust your ring height so you can hold at least 8 reps in all sets.