Day 1:

5 x 5 Chest to Bar Pull ups

5 x 8 Banded Pull Downs (Banded Pull Down Video)

4 x 25 Hollow Snaps (Hollow Snap Video)

20 x Jumping Box Muscle Ups (Jumping Box Muscle Up Video)

 

Day 2:

5 x 8 Bar Dips  (Banded Muscle Up and Bar Dip Video)

or Cable Push Downs (Cable Push Down Video)

5 x 10 Beat Swings (Beat Swings Video)

5 x 8 Banded Pull Downs

 

Day 3:

5 x 5 Weighted Pull Ups (Weighted Pull Up Video)

4 x 25 Hollow Rocks (Hollow Rock Video)

4 x 25 Arch Rocks (Arch Rocks Video)

 

Day 4:

5 x 10 Beat Swings

5 x 10 Banded Pull Downs

5 x 10 Candlestick Ups (Candlestick Ups Video)

20 x Banded or Box Muscle Ups

 

Note: Have 1 days rest between day 2 and day 3