Warm Up
Jump Rope / Cardio
3-5 Minutes • Rest 0s
Warm-Up Routine
Follow along • Rest 15s
Band Protractions
10 reps • Rest 15s
Band Retractions
10 reps • Rest 15s
Wrist Backside Stretch
30s hold/side • Rest 0s
Wrist Knuckle Stretch
30s hold • Rest 15s
Round 1 • 5 Sets
Weighted Dips (+10% of BW)
5-7 reps • Rest 15s
Hanging Toe-To-Bar
5-7 reps • Rest 90-120s
Round 2 • 3 Sets
Box Muscle-Ups
5-7 reps • Rest 15s
Advanced Plank Hold
30s hold • Rest 90s
Round 3 • 3 Sets
Russian Dips
7-10 reps • Rest 15s
Wide Push-Ups
10 reps • Rest 90-120s
Round 4 • 3 Sets
Explosive Push-Ups
7 reps • Rest 15s
Swing Lat Press
7 reps • Rest 90-120s