5 Strict Muscle-Ups
10 Pistol Squats (5 each leg)
30s L-Sit Hold (rings or parallettes)
10 Strict Handstand Push-Ups
5 Strict Ring Dips
30s Handstand Hold (freestanding or wall)
Rest 2-3 minutes between rounds. Focus on controlled movement and full range of motion throughout. Scale Muscle-Ups to Chest-to-Bar Pull-Ups and Ring Dips.
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True strength is built through control, not speed. Body Control strips away the barbell and forces you to own every rep with precision and intent. Four rounds of pure gymnastics work that will expose every weakness in your movement quality.