Workout overview

1. HSPU (floor to deep)
2. Front lever hold
3. 90DPU (+/- band-assistance)
4. Archer chin-ups
5. MAPPUS (+/- band-assistance)
6. Pistol squats
Equipment needed: pull-up bar, parallettes

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 rea
E. Rows 5-10 reps

1. HSPU (floor to deep)
2 sets of 1-5 reps with 3 min rest
RPE: 8 (2 repetitions in reserve)

2. Front lever hold
2 sets of 10 secs with 3 min rest

3. 90DPU (+/- band-assistance)
1 set of 2-4 reps
RPE: 8 (2 repetitions in reserve)

4. Archer chin-ups
1 set of 5 reps (each side)
RPE: 8 (2 repetitions in reserve)

5. MAPPUS (+/- band-assistance)
1 set of 3-8 reps
RPE: 8 (2 repetitions in reserve)

6. Pistol squats
1 set of 8 reps (each side)
RPE: 8 (2 repetitions in reserve)

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

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