General Warm-up
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
Hip & Shoulder Activations
Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
10 Second Isometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Supinated Grip Band Pull-Aparts x 10 reps
A.
Two sets (Every 2:00):
Station 1 – Strict Pull-Up x 10 reps
Station 2 – Knee Raises x 10 reps
Station 3 – L-sit x 45- 60 seconds (accumulated)
B.
Complete as many rounds and reps as possible in 4 minutes:
5 Stationary Dips
10 Band Assisted Strict Pull-Ups
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and repeate for a total of THREE sets. Pick up where you left off.
Goal: Be as consistent across all THREE sets; avoid a big drop off.