# PPL with conditioning

PPL with one day for either endurance or HIIT running

## Push Day sobo

### Warm-up

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Yuri's Shoulder Band Warmup

### Workout

- 3 × 10-30s Planche Lean Hold
- 3 × 10-30s RTO Rings Support Hold
- 3 × 5-8 Ab Wheel Rollout (Kneeling)


## Pull Day sobo

### Warm-up

- 1 × 0 Yuri's Shoulder Band Warmup
- 1 × 0 Wrist Flexibility Stretch

### Workout

- 3 × 5-8 Pull-Up (Weighted)
- 3 × 10-30s Front Lever (Tuck)
- 3 × 10-30s Copenhagen Plank (Assisted)


## Leg Day sobo

### Warm-up

- 1 × 0-10 Bodyweight Squat

### Workout

- 1 × 0-10 Squat (Sky Reach)
- 3 × 5-8 Shrimp Squat (Beginner)
- 3 × 5-8 Hamstring Slide
- 3 × 10-30s Superman Hold