- Session 1: TEST: Max unbroken butterfly pull-ups (two minute cap).
- Session 2: Complete as many unbroken sets of ‘x’ butterfly pull-ups in five minutes. Choose a number that will challenge you but still allow high volume.
- Session 3: Max unbroken butterfly pull-ups (60s cap). Rest 60s. Three rounds.
- Session 4: ‘x’ butterfly pull-ups every 15 seconds for five minutes. Choose a number that will challenge you.
- Session 5: Every minute for five rounds complete ‘x’ butterfly pull-ups Choose a number that will challenge you.
- Session 6: In five minutes, progress as far through an unbroken butterfly pull-up ladder as possible. That is, one butterfly pull-up, two unbroken, three unbroken etc. No extra kip between reps.
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