# 1st program 

Planche/muscle ups

## Day 1

Handstand (Wall-Assisted) · Plank (Wall) · Kettlebell Swing · Clean · Snatch · Pullover · Deadlift · Hip Thrust · Bicep Curl · Halo · Renegade Row · Kettlebell Seated Press · Sumo Deadlift · Around the World · Tricep Extension · Windmill · Thruster · Figure 8 · Bent Press · Turkish Get-Up · Windmill (Double)

### Workout

- 1 × 1 Handstand (Wall-Assisted)
- 1 × 1 Plank (Wall)
- 1 × 1 Kettlebell Swing - Kettlebell
- 1 × 1 Clean - Kettlebell
- 1 × 1 Snatch - Kettlebell
- 1 × 1 Pullover - Kettlebell
- 1 × 1 Deadlift - Kettlebell
- 1 × 1 Hip Thrust - Kettlebell
- 1 × 1 Bicep Curl - Kettlebell
- 1 × 1 Halo - Kettlebell
- 1 × 1 Renegade Row - Kettlebell
- 1 × 1 Kettlebell Seated Press - Kettlebell
- 1 × 1 Sumo Deadlift - Kettlebell
- 1 × 1 Around the World - Kettlebell
- 1 × 1 Tricep Extension - Kettlebell
- 1 × 1 Windmill - Kettlebell
- 1 × 1 Thruster - Kettlebell
- 1 × 1 Figure 8 - Kettlebell
- 1 × 1 Bent Press - Kettlebell
- 1 × 1 Turkish Get-Up - Kettlebell
- 1 × 1 Windmill (Double) - Kettlebell


## New Routine day 2


## New Routine 3


## New Routine 4