Warm Up
Jump Rope / Cardio
3 Minutes
Stick Routine
1 rep
Worlds Greatest Stretch Complex
2 sets/side
Scapula Push Ups
5 reps • 2 sets
Wrist Routine
1 rep • Follow along
Round A
Assisted Straight Bar Dips
5 reps • Rest 30s
Weighted Cossack Squats
5 reps/side • Rest 2-3 min
Repeat 5 sets
Round B
Planche Lean Hold
40s hold • Rest 30s
Elevated Pistol Squats
5-7 reps/side • Rest 2 min
Repeat 4 sets
Round C
Ring Push-Ups
7 reps • Rest 30s
Alternating L-Sit Hold
5-7 reps/side • Rest 1-2 min
Repeat 3 sets