Workout overview

1A. Band-assisted dips
1B. Band-assisted pull-ups
2A. Push-ups
2B. Rows
3A. Squats
3B. Bulgarian split squats
Equipment needed: pull-up bar, dip bars, bands

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 ea side
E. Wrist push-ups 10 ea side
1A. Band-assisted dips
1B. Band-assisted pull-ups

1. Perform this superset for 2 sets with 2 min rest

Exercise Reps
1A. Band-assisted dips 10 reps
1B. Band-assisted pull-ups 6 reps
Exercise 1A. Band-assisted dips 1B. Band-assisted pull-ups
Reps 10 reps 6 reps
1A. Band-assisted dips
1B. Band-assisted pull-ups
2A. Push-ups
2B. Rows

2. Perform this superset for 2 sets with 2 min rest

Exercise Reps
2A. Push-ups 12 reps
2B. Rows 10 reps
Exercise 2A. Push-ups 2B. Rows
Reps 12 reps 10 reps
2A. Push-ups
2B. Rows
3A. Squats
3B. Bulgarian split squats

3. Perform this superset for 2 sets with 2 min rest

Exercise Reps
3A. Squats 12 reps
3B. Bulgarian split squats 12 reps (each side)
Exercise 3A. Squats 3B. Bulgarian split squats
Reps 12 reps 12 reps (each side)
3A. Squats
3B. Bulgarian split squats
A. Scorpion rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Scorpion rotation stretch 60 secs ea
B. Shoulder flexion stretch 60 secs
C. Shoulder extension stretch 60 secs
Exercise A. Scorpion rotation stretch B. Shoulder flexion stretch C. Shoulder extension stretch
Duration 60 secs ea 60 secs 60 secs
A. Scorpion rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch