Workout overview

1. BTW HSPU
2. Lateral tuck planche transfers
3. Tuck planche push-ups
4. Archer push-ups
5. L-sit liftovers
Equipment needed: parallettes

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Wrist push-ups 10 ea side
E. Push-ups 10 reps

1. BTW HSPU
3 sets with 3 min rest

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

2. Lateral tuck planche transfers
3 sets with 3 min rest

Week 2 Week 3 Week 4 Week 5
3 ea 3 ea 3 ea 3 ea
Week 2 3 ea
Week 3 3 ea
Week 4 3 ea
Week 5 3 ea

3. Tuck planche push-ups
3 sets with 3 min rest

Week 2 Week 3 Week 4 Week 5
Max Max Max Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max

4. Archer push-ups
1 set (each side)

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. L-sit liftovers
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
5 ea 5 ea 6 ea 6 ea
Week 2 5 ea
Week 3 5 ea
Week 4 6 ea
Week 5 6 ea
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