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
Supine Leg Curls
7 reps • Rest 2-3 min
Repeat 5 sets
Round B
Australian Pull Ups
7 reps • Rest 30s
Standing Leg Raises
5 reps/leg • Rest 2 min
Repeat 4 sets
Round C
Ring Face Pulls
10 reps • Rest 15s
Hollow Body Hold / Tuck Hollow Body Hold
30-40s hold • Rest 1 min
Repeat 3 sets