Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:20
Accessory
4 Sets:
- 8 Dumbbell Lat Pull Overs
- 10 Lateral Lunges (each side)
- 12 Slide Board Tucks/Pikes
- 14 Hamstring Ball Curls
Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:20
Accessory
4 Sets:
- 8 Dumbbell Lat Pull Overs
- 10 Lateral Lunges (each side)
- 12 Slide Board Tucks/Pikes
- 14 Hamstring Ball Curls
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
Handstand & Muscle-up Skills 4/4
Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)
Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls
Handstand & Muscle-up Skills 3/4
Skill/Accessory #1
3 Sets:
- 12 Handstands/Ring Dips/Ring Push-ups
- 8 Barbell Close Grip Floor Presses
- 8 Barbell Bent Over Rows
- 14 Dumbbell Step-ups (each side)
Skill/Accessory #2
3 Sets:
- 12 Muscle-ups/Pull-ups/Ring Rows
- 12 Banded Low Rows
- 8 Single Arm Kettlebell Bottom Up Presses (each side)
- 12 Stability Ball Hamstring Curls
Handstand & Muscle-up Skills 2/4
Skill/Accessory #1
3 Sets:
- 10 Handstands/Ring Dips/Ring Push-ups
- 10 Barbell Close Grip Floor Presses
- 10 Barbell Bent Over Rows
- 12 Dumbbell Step-ups (each side)
Skill/Accessory #2
3 Sets:
- 10 Muscle-ups/Pull-ups/Ring Rows
- 10 Banded Low Rows
- 10 Single Arm Kettlebell Bottom Up Presses (each side)
- 10 Stability Ball Hamstring Curls
Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)
Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls
Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 20 Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)
- 15 Skull Crushers
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 20 Medicine Ball Hamstring Curls
- 15 Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 20 Calf Raises
- 15 Overhead Dumbbell Tricep Extensions
- 1:00 Plank
Accessory #1
3 sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Press (each side)
- 15 Dumbbell Hammer Curls
- 15 Medicine Ball Hamstring Curls
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Diamond Push-ups
- 10 Banded Donkey Kicks (each side)
- 1:00 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 10 Dumbbell Floor/Bench Press
- 12 Barbell Bicep Curls
- 15 Medicine Ball Hamstring Curls
- 1:00 Bar Dead Hang
Accessory #1
3 Sets:
- 15 Band Assisted Strict Pull-ups
- 12 Diamond Push-ups
- 15 Barbell Good Mornings
Accessory #2
3 Sets:
- 15 Plate Pinch Bench/Floor Press w/ pause at top
- 12 Barbell Bicep Curls
- 15 Medicine Ball Hamstring Curls
- 0:30 Dumbbell Head Pinch (each side)