1
Assisted Cross Holds
3×10–15s
2
Cross Pull-Outs
2×2–3
3
Banded Cross Push-Outs
2×2–3
4
Cross Eccentrics
2–3×2–3 reps @ 3–5s
5
Inverted Cross Raises/Holds
3×3–5 reps or 3–5×5–8s
6
Front Lever
Back-Off
2–3×8–12s
7
Straight-Arm Pulldown Isometric (optional)
3×20–30s
8
Back Lever
Maintenance
2×8–12s (straddle) or 3×3–5s (full micro)
9
11:10
75mins