Workout overview
| Sets | Rest | |
| 1. Max front lever hold | 2 | 2 min |
| 2. Front lever holds | 4 | 2 min |
| 3. Band assisted front lever pull-ups | 4 | 2 min |
| 4. Front lever negatives | 4 | 2 min |
| 5. L-sit pull-ups | 3 | 2 min |
Warmup (5mins)
| 1. Wrist circles | 10 each direction |
| 2. Scapula rows | 5 reps |
| 3. Band shoulder extension | 10 reps |
1. Max front lever hold: 2 sets with 2 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 3 secs | 3 secs | 4 secs | 4 secs | 5 secs | 5 secs |
2. Front lever holds: 15 secs for 4 sets. 2 min rest between sets
3. Band-assisted front lever pull-ups: 4 sets with 2mins rest between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 4 reps | 4 reps | 5 reps | 5 reps | 5 reps | 5 reps |
4. Front lever negatives: 4 sets with 2 min rest between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 3 reps | 3 reps | 3 reps | 4 reps | 4 reps | 4 reps |
5. L-sit pull-ups: AMRAP. 3 sets with 2 min rest between sets
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