This is the instructional video for UPPER 4. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Perform EMOM or AMRAP of a 2:1 ratio of Dips/Pullups for 10-20 minutes. Can be 2:1, 4:2, 6:3, 8:4 or 10:5 in order of difficulty from easiest to hardest.
MAIN EVENT: Perform 1-2 Wheels (10-20 minutes total)
FINISHER: Do 5-10 minutes of whatever you want! Have fun ;)
BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/timers/11135184
NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:
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