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Workout overview

1. Front lever hold
2. Front lever raises
3. Archer chin-ups
4. Pistol squats
5. Bulgarian split squats
6. Jumping squats
Equipment needed: pull-up bar, BaseBench (optional)

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat ext rotation 5 rea
E. Rows 5-10 reps

1. Front lever hold
4 sets with 3 min rest
(keep 2-5 seconds in reserve)

Week 2 Week 3 Week 4 Week 5
10 secs 11 secs 12 secs 13 secs
Week 2 10 secs
Week 3 11 secs
Week 4 12 secs
Week 5 13 secs

2. Front lever raises 
3 sets with 3 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
6 reps 6 reps 7 reps 7 reps
Week 2 6 reps
Week 3 6 reps
Week 4 7 reps
Week 5 7 reps

3. Archer chin-ups
2 sets (each side) with 3 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
5 reps 5 reps 5 reps 5 reps
Week 2 5 reps
Week 3 5 reps
Week 4 5 reps
Week 5 5 reps

4. Pistol squats
2 sets (each side) with 2 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
8 reps 8 reps 9 reps 9 reps
Week 2 8 reps
Week 3 8 reps
Week 4 9 reps
Week 5 9 reps

5. Bulgarian split squats
2 sets (each side) with 2 min rest
RPE: 8-10

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 13 reps 13 reps
Week 2 12 reps
Week 3 12 reps
Week 4 13 reps
Week 5 13 reps

5. Jumping squats
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
20 reps 20 reps 20 reps 20 reps
Week 2 20 reps
Week 3 20 reps
Week 4 20 reps
Week 5 20 reps
A. Loaded overhead stretch
B. Bent knee lunge
C. Straddle stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Loaded overhead stretch 30 secs
B. Bent knee lunge 60 secs ea
C. Straddle stretch 60 secs ea
Exercise A. Loaded overhead stretch B. Bent knee lunge C. Straddle stretch
Duration 30 secs 60 secs ea 60 secs ea
A. Loaded overhead stretch
B. Bent knee lunge
C. Straddle stretch

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