Workout overview
| 1. Front lever hold |
| 2. Front lever raises |
| 3. Archer 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 rea |
| E. Rows | 5-10 reps |
1. Front lever hold
2 sets of 10 secs (2-5 secs in reserve) with 3 min rest
2. Front lever raises
2 sets of 6 reps with 3 min rest
RPE: 8-10
3. Archer chin-ups
1 set of 5 reps (each side)
RPE: 8-10
4. Pistol squats
2 sets of 8 reps (each side) with 2 min rest
RPE: 8-10
5. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
RPE: 8-10
5. Jumping squats
2 sets of 20 reps with 2 min rest
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 |
CONGRATULATIONS!
YOU'VE COMPLETED
