Warm Up
Jump Rope / Cardio
3 Minutes
Band Routine
1 rep
Good Morning w. Stick
10 reps
Passive Hang
30s
Scapula Pull Ups
7 reps • 2 sets
Wrist Routine
1 rep • Follow along
Round A
Chin Ups / Assisted Chin Ups
5 reps • Rest 30s
Pike Leg Lifts
7 reps/leg • Rest 2-3 min
Repeat 5 sets
Round B
Bulgarian Split Squats
7 reps • Rest 30s
Ring Inverted Flies
7 reps • Rest 2 min
Repeat 4 sets
Round C
Box Pike Stand
30s hold • Rest 15s
Hollow Lat Press / Tuck Hollow Lat Press
8 reps • Rest 1-2 min
Repeat 3 sets