Exercise

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Chinups

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Assisted Chinups

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Prerequisites 2

Passive Hang

Requires proficiency of 50%

Passive Hang🌐

4 sets of 15-30s holds
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Rows

Requires proficiency of 50%

Bodyweight Rows🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Horizontal Rows🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Postrequisites 2

Commando Pullups

Requires proficiency of 50%

Assisted Commando Pullups🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Commando Pullups🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Mixed Grip Pullups

Requires proficiency of 50%

Assisted Mixed Grip Pullups🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Mixed Grip Pullups🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.