Burpees

15 reps

Jumping Jacks

45 seconds

Hanging Scapula Retractions

15 reps

Muscle Up

max reps

Pull Ups (Wide+Shoulder+Close Grip)

7 reps each

Bar Curls (Close Grip)

15 reps

Explosive Negative Push Ups

max reps

Cross Tricep Extensions

10 reps each

Handstand Push Ups

max reps

Pistol Squats

5 reps each

Squat Lunge

40 seconds

Wall Sit Calf Raises

45 seconds

Toes To Bar

10 reps

Hanging L Sit Hold

max hold