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
Assisted Tuck Front Lever
15-25s hold • Rest 3-5 min
Repeat 5 sets
Round B
Chin Ups / Assisted Chin Ups
7 reps • Rest 30s
Standing Leg Raises
5 reps/side • Rest 2 min
Repeat 4 sets
Round C
Ring Bicepscurls
8 reps • Rest 30s
Hollow Body Hold
30s-40s hold • Rest 1-2 min
Repeat 3 sets