Variation
Functional
Exercise
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to swap to an easier or harder variation.
Rows
Postrequisites 4
Chinups
Requires proficiency of 50%

Assisted Chinups🌐
- Pullup Bar | Gymnastic Rings
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.



Commando Pullups
Requires proficiency of 50%
Assisted Commando Pullups🌐
- Pullup Bar | Gymnastic Rings
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.


Planks + Rows
Requires proficiency of 50%
