Workout overview

1. Chin-ups
2. Rows
3. Hanging leg raises
4. Squats
5. Wall sit
6. Feet elevated bridges
Equipment needed: pull-up bar, dip bars

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat external rotation 5 ea
E. Scapular rows 5-10 reps

1. Chin-ups or pull-ups
2 sets of 8 reps with 2 min rest

2. Rows 
2 sets of 12 reps with 2 min rest

3. Hanging leg raises 
2 sets of 8 reps with 2 min rest

4. Squats
2 sets of 12 reps with 2 min rest

5. Wall sit
2 sets for max duration with 2 min rest

6. Feet elevated bridge
2 sets of 10 reps with 2 min rest

A. Loaded overhead stretch
B. Lunge stretch
C. Forward fold

Cool-down
Perform 1 round

Exercise Duration
A. Loaded overhead stretch 30 secs
B. Lunge stretch 60 secs ea
C. Forward fold 60 secs
Exercise A. Loaded overhead stretch B. Lunge stretch C. Forward fold
Duration 30 secs 60 secs ea 60 secs
A. Loaded overhead stretch
B. Lunge stretch
C. Forward fold