Pull & Push

Legs

Pull & Push

Upper Body

Cardio, Core & Leg

Pull

Push

Legs

HUMAN FLAG Rest 1-2 minutes between rounds. Rest 15-30 seconds between exercises. --- 5 Minutes Mobility. TABATA (30/10) ×3 Hanging Wide Scapula Shrugs Hanging One Arm Switching Arms Side Plank Hip Raise (Right) Side Plank Hip Raise (Left) SET ×3 Side Plank Flag ×25sec. Support Press Raise ×6 each side Support Press Hold ×15 sec. each side. SUPER SET ×2 Muscle Up ×3 Straight Bar Dips ×6 Pull Up ×4 Toes To Bar ×4 --- 5 Minutes Stretch.

Human Flag

Handstand & Core

Pistol Squat

Planche

Front Lever

Full Body

Core

Push

Pull

Legs

Upper Body