# Mixed Push/Pull Split

## Push A + Handstand

Jump Rope · Scapular Push-Up · Wrist Rocks · Inchworm · Cossack Squat · Bear Crawl · Arm Circle · Handstand (Wall-Assisted) · Handstand Kickup Attempts · Wall Toe Pulls · Push-Up (Feet-Elevated) · Dips · Pike Push-Up · Ring Deficit push-up · Hollow Body Hold · Dead Bug · Leo Moves

### Workout

- 1 × 0 *******WARM UP SECTION*******
- 1 × 1-60s Jump Rope
- 1 × 1-10 Scapular Push-Up
- 1 × 1-10 Wrist Rocks
- 1 × 1-5 Inchworm
- 1 × 1-10 Cossack Squat
- 1 × 1-30s Bear Crawl
- 1 × 1-10 Arm Circle
- 1 × 0 *******SKILL SECTION*******
- 3 × 1-60s Handstand (Wall-Assisted)
- 5 × 1-40s Handstand Kickup Attempts
- 3 × 3-5 Wall Toe Pulls
- 1 × 0 ******PUSH STRENGTH*******
- 4 × 6-10 Push-Up (Feet-Elevated)
- 3 × 6-10 Dips
- 3 × 4-10 Pike Push-Up
- 2 × 10-15 Ring Deficit push-up
- 1 × 0 *******CORE SECTION*******
- 3 × 1-60s Hollow Body Hold
- 1 × 1-10 Dead Bug
- 1 × 1 Leo Moves
- 1 × 0 *******COOL DOWN********


## Pull A +  Leg Strength

Jump Rope · Scapular Pull-Up · Lat Hang · World's Greatest Stretch · Cossack Squat · Hip hinge · Bear Crawl · Front Lever (Tuck) · Tuck Back Lever Hold · Pull-Up · Pull-Up (L-Sit) · Pull-Up (Weighted) · Chest-to-Bar Pull-Up · Inverted Row · Archer Row · Ring Row · Chin-Up · Face Pull

### WARM UP


### Workout

- 1 × 1-60s Jump Rope
- 1 × 1-10 Scapular Pull-Up
- 1 × 1-30s Lat Hang
- 1 × 1-5 World's Greatest Stretch
- 1 × 1-5 Cossack Squat
- 1 × 1-10 Hip hinge
- 1 × 1-30s Bear Crawl
- 1 × 1 *******SKILL SECTION*******
- 2 × 1-30s Front Lever (Tuck)
- 2 × 1-30 Tuck Back Lever Hold
- 1 × 1 ******PULL STRENGTH*******
- 4 × 5-10 Pull-Up
- 4 × 1 Pull-Up (L-Sit)
- 4 × 1-8 Pull-Up (Weighted)
- 4 × 1-8 Chest-to-Bar Pull-Up
- 3 × 1-12 Inverted Row
- 3 × 1-12 Archer Row - Rings
- 3 × 1-12 Ring Row - Gymnastic Rings
- 3 × 6-10 Chin-Up
- 3 × 12-15 Face Pull - Rings
- 2 × 0-10 Ring Curl - Rings
- 1 × 1 *******LEGS*******
- 3 × 1-8 Split Squat (Bulgarian)
- 2 × 1-20 Calf Raise - Dumbbell
- 1 × 1 *******CORE SECTION*******
- 3 × 8-12 Hanging Knee Raise
- 3 × 1-12 Ring Hanging Knee Raise
- 1 × 1 Leo Moves
- 1 × 1 *******COOL DOWN********


## Push B + Handstand

*******WARM UP SECTION******* · Jump Rope · Wrist Rocks · Scapular Push-Up · Down dog to Cobra · Cossack Squat · Lateral Lunge · Hollow Rocks · *******SKILL SECTION******* · Handstand (Wall-Assisted) · Handstand Kickup Attempts · Wall Toe Pulls

### Workout

- 1 × 1 *******WARM UP SECTION*******
- 1 × 1-60s Jump Rope
- 1 × 1-10 Wrist Rocks
- 1 × 1-10 Scapular Push-Up
- 1 × 1-5 Down dog to Cobra
- 1 × 1-5 Cossack Squat
- 1 × 1-5 Lateral Lunge - Dumbbell
- 1 × 1-10 Hollow Rocks
- 1 × 1 *******SKILL SECTION*******
- 3 × 1-60s Handstand (Wall-Assisted)
- 5 × 1-20 Handstand Kickup Attempts
- 3 × 1-5 Wall Toe Pulls
- 1 × 1 ******* PUSH STRENGTH *******
- 4 × 1-12 Deficit Push-up
- 4 × 1-12 Ring Deficit push-up
- 3 × 1-12 Dip (Parallel Bar)
- 3 × 1-12 Tuck l sit dip
- 3 × 1-12 Dip - Rings
- 3 × 1-10 Pike Push-Up
- 2 × 1-18 Planche Push-Up (Pseudo)
- 1 × 0 *******LEGS*******
- 2 × 0-10 Assisted pistol squat
- 2 × 0-10 Seated Pike Compression
- 1 × 0 Leo Moves
- 1 × 0 *******COOL DOWN********


## Pull B + Posterior Chain

*******SKILL SECTION******* · L-Sit Hold · L-Sit Compression Press · *******WARM UP SECTION******* · Jump Rope · Lat Hang · Scapular Pull-Up · Thoracic Rotation · Hip Airplanes · Deep Squat Hold · Bear Crawl

### Workout

- 1 × 1 *******WARM UP SECTION*******
- 1 × 1-60s Jump Rope
- 2 × 1-30s Lat Hang
- 1 × 1-10 Scapular Pull-Up
- 1 × 1-5 Thoracic Rotation
- 1 × 1-5 Hip Airplanes
- 1 × 1-30s Deep Squat Hold
- 1 × 1-30 Bear Crawl
- 1 × 1 *******SKILL SECTION*******
- 3 × 1-30s L-Sit Hold
- 2 × 1-8 L-Sit Compression Press
- 1 × 0 ******* PUSH STRENGTH *******
- 4 × 0-10 Chin-Up
- 3 × 3-5 Chest-to-Bar Pull-Up
- 3 × 0-10 Archer Row - Rings
- 2 × 0-8 Row (Single-Arm) - Rings
- 1 × 0 *******LEGS*******
- 2 × 8-12 Deadlift (Single-Leg Romanian)
- 1 × 0 *******CORE SECTION*******
- 2 × 0-12 Toes to bar
- 1 × 0 Leo Moves
- 1 × 0 *******COOL DOWN********