Beginner: Meathooks/Levers (1-6)

Plank series [10 reps, 10 sec, 10 rep, 10 sec] + Seated meathook stretch [5,8] x 3
Swim clubbers [5,8] + Needle pike [7,11] +Russian twist [16,20] x 2
Capsule stretch [60,120 sec] + (Banded) Meathook to meathook [6,10] x 3
Supine meathook pulls [6,10] + Jefferson curls [5] x 2-3
1/2M&Ms [2,4] + Thoracic wall rotation with yoga block [3,5 x 3 sec hold] x 2-3
(Angled) Pistons [8,16] + Iaidos [8,16] x 3
Pull-up ladder (use a band assist if you max pull-ups is less than 5). Go to failure, all sets must be unbroken.
- 1 pull-up + rest 1 min
- 2 pull-up + rest 1 min
- 3 pull-up + rest 1 min
- …