MOVE Pull + Upper Push (Hypertrophy)

HIIT
Superset x 3

This combos pairs an Upper Body Pull & Push. Make sure you recover or each round will not only get harder but quality will lessen.

Use a partner to help with Pull-Ups if needed. Use any grip that you prefer.

The reps for pull-ups are a range. Some athletes need more reps, other athletes can be taxed with the minimum amount. Athletes should choose based on their abilities.

ULT
[MOVE] Pull-Up
reps 5-10
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 5-10 Controlled 30 sec (h:m:s)
2 5-10 Controlled 30 sec (h:m:s)
3 5-10 Controlled 30 sec (h:m:s)

If need use assistance on the way up with a partner. Pull the elbows down and back. Control on the way down and get to full elbow extension.

LMT
MOVE DB Alt Curl to Rotate Press
reps 6 ea
weight_lbs 20-40 lbs
Tempo controlled
Rest 30-60 sec.
Set Reps Weight Tempo Rest
1 6 ea 20-40 Lbs lbs Controlled 30-60 sec. (h:m:s)
2 6 ea 20-40 Lbs lbs Controlled 30-60 sec. (h:m:s)
3 6 ea 20-40 Lbs lbs Controlled 30-60 sec. (h:m:s)