one arm pull ups: 2x20 each arm ( 40 one arms per arm ), pana la 30 per arm s-au

folosit 3 reps/serie
one arm pull ups + 4 kg (discu de frana): 1x9, dupa 1x5 fara greutate
behind the neck pull ups: 10x5, 5
one arm and two fingers hs pushup: 2x5 completed
handstand pushups: 10x5, 5
dips: 10x9
extended chest bar dips: 5x5
one arm and wrist hs pushup: 7 reps
ring guillotine pushup: 10 reps
pistols: 10x2
jump rope: 100
complete neck rolls headstand: 17 reps total cumulative fatigue

STRICT, CONVICT STYLE PHASE (24 JULY, 2019)

PULLUPS: 10, 10 (last reps were too hard, gotta work to smoothen them up)
BTN PULLUPS: 5
HS PUSHUPS: 15, 4
EXT CHEST BAR DIPS: 6, 6
PISTOLS: 10, 6