Warm Up
Jump Rope / Cardio
3-5 min • Rest 0s
Warm-Up Routine
Follow along • Rest 15s
Band Protractions
10 reps • Rest 15s
Band Military Presses
10 reps • Rest 15s
Back Rotations (L)
10 reps • Rest 15s
Back Rotations (R)
10 reps • Rest 15s
Round 1 • 3 Sets
Straight Bar Dips
10 reps • Rest 15s
Muscle-Up Swing Technique
7 reps • Rest 90-120s
Round 2 • 3 Sets
Floor Assisted Ring Muscle-Ups
5 reps • Rest 15s
Hanging Leg Flutters
10 reps • Rest 90-120s
Round 3 • 3 Sets
Russian Dips
10 reps • Rest 15s
Gymnastic To Hollow Tuck
30s hold • Rest 90-120s
Round 4 • 3 Sets
Pike Push-Ups
7 reps • Rest 15s
Sitting Pike Leg Lifts
10 reps • Rest 90-120s