Plank Knees To Elbow

60 seconds

Plank Open & Closed

60 seconds

Plank Side To Side

60 seconds

Plank Hold

20 seconds

Commando Pull Up (One Arm Negative)

5 reps each

Handstand Press Negative

8 reps

Pull Ups

10 reps each

Tuck Planche Push Ups (On Dip Bar)

9 reps

Diamond Push Ups

25 reps

Knee Raises (Dip Bars)

20 reps

Explosive Dips

12 reps

Diamond To Regular Push Ups

45 seconds

Muscle Up

7 reps