Assited one arm dips 3 sets x 3 reps
Pistol squad jumps 3 sets x 4 reps
One arm get up legs to pullupbar 5 reps each arm
attempts explosive one arm hight pull ups from l-sit position 3 reps x 3 rounds
explosive super human dips some sets of some reps
else one exercise for standup on the bar trick
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