In Phase 3 we turn the strength work up a notch: We introduce 3 new progressions: Handstand pushups, Pullups and L-sit. Another change is the addition of pairs. This allows us to keep the rest times a bit shorter. Here's how it works. Each pair consists of two different exercises. You do one set of the first exercise, rest the given amount of time, do one set of the second exercise, rest the given amount of time. Repeat for the amount of sets needed.Note that the rep range for pushups and rows changes from 5-8 to 8-12 in this phase. It's okay if that means you're going back a progression or two in these exercises, especially with the increased workload of pullups and handstand pushups.
Simply follow this phase for 3 months, there is no clear progression to reach this time.
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