# Calisthenics Upper Lower

## Upper A

### Warm up

- 1 × 20s Wrist Circle

### Strength & Skills

- 3 × 20-40s Handstand (Wall-Assisted)
- 4 × 4 Pull-Up
- 4 × 8-15 Push-Up
- 3 × 0s Ring Support Hold
- 3 × 8-15 Archer Row - Rings
- 2 × 15-25s Planche Lean Hold


## Lower A

### Warm up


### Workout

- 1 × 20s Wrist Circle

### Strength & Skills

- 4 × 8-15 Split Squat (Bulgarian)
- 3 × 10-15 Hip Thrust (Single-Leg)
- 3 × 8-15 Nordic Hamstring Curl (Assisted)
- 3 × 12-20 Single-Leg Calf Raise - Body Only
- 3 × 10-20s Tucked L-Sit
- 3 × 8-15 Leg Raise


## Upper B

### Warm up

- 1 × 20s Wrist Circle

### Strength & Skills

- 3 × 3-5 Chest-to-Bar Pull-Up
- 4 × 8-15 Push-Up (Feet-Elevated)
- 4 × 4-5 Pull-Up
- 3 × 6-12 Push-Up (Pike Headstand)
- 3 × 8-20 Bodyweight Bicep Curl - Body Only
- 3 × 10-20s Tuck Back Lever Hold


## Lower B

### Warm up

- 1 × 20s Wrist Circle

### Strength & Skills

- 3 × 10-15 Split Squat (Bulgarian)
- 3 × 10-15 Step-Up
- 3 × 10-15 Hip Thrust (Single-Leg)
- 4 × 12-20 Single-Leg Calf Raise - Body Only
- 3 × 10-20s Tucked L-Sit
- 3 × 20-40s Hollow Body Hold