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
Eccentric Chin Ups
5 reps • Rest 30s
Supine Leg Curls
5 reps • Rest 2-3 min
Repeat 5 sets
Round B
Hanging Side Lean
4 reps/side • Rest 30s
Deadlifts (60-70% 1RM) / Bulgarian Split Squats
7 reps • Rest 2 min
Repeat 4 sets
Round C
Australian Pull Ups
8 reps • Rest 15s
Hollow Body Hold / Tuck Hollow Body Hold
30s hold • Rest 1-2 min
Repeat 3 sets