Every 4:00 × 5 Sets:
6 Pull-Ups (weighted if advanced)
10 Double-DB Arnold Press
Scaling
Beginner:
• 6 Ring Rows
• 10 Seated DB Press
Intermediate:
• 6 Strict or Negative Pull-Ups
• 10 Arnold Press (20/15)
Advanced:
• Weighted Pull-Ups
• Heavier DB Arnolds (35/25+)
Accessories (15 min)
3 Rounds:
• 12 Reverse Fly
• 10 Single-Arm Cable High Row / arm
• 12 Hammer Curls
• Optional: 3×15 GHD Sit-Ups (slow tempo)
