Workout overview

1. Front lever hold
2. Front lever raises
3. 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 ea
E. Rows 5-10 reps

1. Front lever hold
2 sets of 15 secs with 3 min rest

2. Front lever raises
2 sets of 6 reps with 3 min rest

3. Chin-ups
2 sets of 10 reps with 3 min rest

4. Pistol squats
2 sets of 8 reps (each side) with 2 min rest

5. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest

6. Jumping squats
2 sets of 15 reps with 2 min rest

A. Loaded overhead stretch
B. Bent-knee lunge
C. Straddle stretch

Cool-down 
Perform 1 round

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