Workout overview
| 1. BTW HSPU |
| 2. Front lever hold |
| 3. MAPPU negatives + hold |
| 4. Pull-ups or chin-ups |
| 5. Pistol squats |
| 6. Lateral L-sit transfers |
Equipment needed: parallettes, pull-up bar
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 |
| E. Rows | 5-10 reps |
1. BTW HSPU
2 sets of 5 reps with 3 min rest
2. Front lever hold
2 sets of 15 secs with 3 min rest
3. MAPPU negatives + hold
1 set of 2 reps
4. Pull-ups or chin-ups
1 set of 8 reps
5. Pistol squats
1 set of 8 reps (each side)
6. Lateral L-sit transfers
1 set of 8 reps (each position is 1 rep)
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 |
CONGRATULATIONS!
YOU'VE COMPLETED
