Skill
Pistol Squats:
- Every 2:00 x 5 sets
- 5x5 (each side)
- Scale as needed

Accessory
4 sets:
- 12 Romanian Deadlifts
- 12 Ring Hamstring Curls
- 20 Dumbbell Glute Bridges
- 10 Strict Pull-ups

Skill
Pistol Squats:
- Every 2:00 x 5 sets
- 5x5 (each side)
- Scale as needed

Accessory
4 sets:
- 10 Romanian Deadlifts
- 10 Ring Hamstring Curls
- 15 Dumbbell Glute Bridges
- 8 Strict Pull-ups

Accessory #1
3 Sets:
- 10 Barbell Upright Rows
- 15 Single Leg Glute Bridges (each side)
- 10 Skull Crushers
- 0:30 L-Sit Hold

Accessory #2
3 Sets:
- 8 Single Arm Dumbbell Overhead Presses (each side)
- 20 Tibialis Raises
- 15 Rear Delt Flys
- 0:30 Hollow Hold

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Overhead Dumbbell Tricep Extensions
- 15 Single Leg Glute Bridges (each side)
- 10 Hanging Leg/Knee Raises

Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 20 Dead Bugs

Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Front and Side Leg Raises (each side)
- 30 Sit-ups

Accessory #2
3 Sets:
- Increasing Inchworm Push-ups (5, 6, 7)
- 15 Single Leg Glute Bridges (each side)
- 100m Suitcase Carry (50 right /50 left)

Accessory #3
3 Sets:
- Wall Sit (60s, 75s, 90s)
- Plank (60s, 75s, 90s)

Accessory #1
3 Sets:
- 20 Dumbbell Floor Press
- 20 Banded Goblet Squats
- 30 seconds L-Sit Hold

Accessory #2
3 Sets:
- 20 Ring Rows
- 20 Weighted Glute Bridges
- 30 seconds Hollow Hold

Core
- 50-100 Sit-ups

Strength
Strict Pull-ups:
- 7 x max reps

Accessory #1
3 Sets:
- 16 Alternating DB Z-Press (8 each side)
- 16 Contralateral Reverse Lunge (8 each side)
- 24 Band Pull-aparts

Accessory #2
3 Sets:
- 15 Bicep Curls
- 15 Single Leg Glute Bridges (each side)
- 30 seconds Hollow Hold
- 30 seconds Bicycles

Strength
Strict Pull-ups:
- 6 x max reps

Accessory #1
3 Sets:
- 10 Tempo Romanian Deadlifts
- 15 Weighted Sit-ups
- 30 seconds Ring Plank

Accessory #2
3 Sets:
- 100m Farmers Carry
- 15 Single Leg Glute Bridges (each side)
- 15 Single Arm Row (each side)

Strength
Strict Pull-ups:
- 6 x max reps

Accessory #1
3 Sets:
- 12 Dumbbell Front Rack Step Back Lunges (each leg)
- 7 Renegade Rows (each side)
- 30 seconds Hollow Hold

Accessory #2
3 Sets:
- 9 Kettlebell Suitcase Deadlift (each side)
- 15 Weighted Glute Bridges
- 20 Band Pull-Aparts
- Ring L-Sit (max effort)