UPPER

Break it up as needed(if you split pushups into 20 you would follow that with 10 dips and 6 handstand pushups. then you would start the second set of 20 pushups etc.)

Develop immense strength! 100 pushups

50 dips

30 handstand pushups (elevate your feet a only about the height of one stair with your hands on the ground. Lower the top of your head down with CONTROL setting it on the ground then take a knee and return to the starting position. Rinse and repeat)

 

L-sit 4x20s

3×20 bodyweight rows

5×6-10 pullups

4xfailure finger tip bar hanging

 

LOWER

Break up as needed

100 squats

50 pistol squats (have a chair behind you. using only one leg Pistol Squat Like a pro lower yourself down to sitting with CONTROL and then stand back up. all using only one leg)

100 side to side lunges

 

40 one leg deadlifts (no weight, keep back straight)

100 single leg calf raises ( do not bend your knee. touch heel down each time.)

100-150 jumping jacks

 

4x30s one leg balancing leg swing (each side)

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