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Workout overview

Exercise Sets Rest
1. Tuck lever extensions 4 2 min
2. Front lever rack pull 4 2 min
3. Front lever hold w/bands 4 2 min
4. Front lever rows 3 2 min
5. Ice-cream makers 3 2 min
Equipment needed: pull-up bar,  bands

Warm-up

Exercise Reps
1A. Wrist circles 10 reps ea direction
1B. Elbow circles 10 reps ea direction
1C. Shoulder circles 10 reps ea direction
1D. Scap rows 10 reps
1E. Scap pull-ups 10 reps
1F. Rows 10 reps

1. Tuck lever extensions
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
4 reps 5 reps 6 reps 6 reps 6 reps 6 reps
Week 1 4 reps
Week 2 5 reps
Week 3 6 reps
Week 4 6 reps
Week 5 6 reps
Week 6 6 reps

2. Front lever rack pull
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
4 reps 4 reps 5 reps 5 reps 6 reps 6 reps
Week 1 4 reps
Week 2 4 reps
Week 3 5 reps
Week 4 5 reps
Week 5 6 reps
Week 6 6 reps

3. Front lever hold w/bands
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
15 secs 15 secs 15 secs 15 secs 15 secs 15 secs
Week 1 15 secs
Week 2 15 secs
Week 3 15 secs
Week 4 15 secs
Week 5 15 secs
Week 6 15 secs

4. Front lever rows
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
5 reps 6 reps 7 reps 8 reps 9 reps 10 reps
Week 1 5 reps
Week 2 6 reps
Week 3 7 reps
Week 4 8 reps
Week 5 9 reps
Week 6 10 reps

5. Ice-cream makers
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
AMRAP AMRAP AMRAP AMRAP AMRAP AMRAP
Week 1 AMRAP
Week 2 AMRAP
Week 3 AMRAP
Week 4 AMRAP
Week 5 AMRAP
Week 6 AMRAP
A. Shoulder flexion
B. Straddle and side-bend

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 30 secs
B. Straddle and side-bend 30 secs ea
A. Shoulder flexion
B. Straddle and side-bend

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