• 2min cardio warm-up (run, up & down flow, etc.)

• Pseudo hang: 30sec

• Overhead raises + bent-over extensions: 4lbs x 12 each (+1 rep per week until 20x, then 5lbs x 10x—>20x)

• Single-leg balance: 90sec / leg (rotate varied reaches or touch targets during hold)

• Bear crawl: 30sec

• Full hang: 18sec (add 1sec to all holds every 1-2 weeks)

• Sideways monkey: 40sec

• Full hang: 18sec

• Crab walk: 40sec

• Full hang: 18sec

• Diagonal stetch: backward reach x 30sec / side

• Full hang: 18sec

• Bodyweight squats: 10x

DB OHP = Dumbbell overhead press

// = next set

P = Progression strategy (only progress once per week)

3 SETS:
*Rest 3min after each set

• DB OHP: 12.5’s x 8 // 15’s x 8 // 17.5’s x 8

  • P: 8x —> 12x —> +2.5lbs —> repeat

• DB Row: same #s / progression as OHP

• SQUAT: 15 x 11 // 25 x 11 // 35 x 11

  • P: 8x —> 12x —> +5lbs

3 SETS:
*Rest 3min after each set

• Ring rows (legs bent, rings at elbow height): 8x // 12x // 15x

  • P: +1 to set 1 —> +1 to set 2 —> +1 to set 3 —> repeat

• Knee push-ups: 5x // 7x // 8x

  • P: same as ring rows

• Pike (foot-on-foot): 5x // 7x // 9x

  • P: same as row / KPU

2 SETS:
*Rest 2min between sets

• DB bicep curls: 12.5’s x 11 // 15’s x 11

  • P: 8x —> 12x —> +2.5lbs —> repeat

• DB tricep extensions: 12.5’s x 11 // 15’s x 11

  • P: same as biceps

• Shrimp squats (knee to 9” block): 5x // 9x

  • P: +1 to set 1 —> +1 to set 2 —> repeat

• L-sit hip pull lift (lift butt, heels stay down): 10x

  • P: none

• L-sit seated pike compressions (lift feet, butt stays down): 10x

  • P: +1 / week (cap @ 20x)

• Diagonal stretch (foot reach): 30sec per side

• Wall couch stretch: 30sec each

• Jackhammer: 1min

• Twist flop: 1min

• Standing stillness: 1min