# Calisthenics

Push + leg
Pull + abs

## Push + leg

Crow Pose · Pike Push-Up · Wall Handstand Hold · Wall Handstand Kick-Up · Push-Up · Archer Push-Up · Push-Up (Single-Arm) · Planche Push-Up (Pseudo) · Dip · Pistol Squat · Jump Squat

### Workout

- 3 × 10-60s Crow Pose
- 3 × 10-15 Jump Squat
- 3 × 6-12 Pike Push-Up
- 3 × 7-10 Pistol Squat
- 3 × 30-60s Wall Handstand Hold
- 3 × 7-10 Dip - Rings
- 3 × 7-10+ Push-Up - Rings
- 3 × 7-10+ Archer Push-Up
- 3 × 3-5 Push-Up (Single-Arm)
- 3 × 3-5+ Planche Push-Up (Pseudo)


## Pull + abs

Pull-Up · Leg Raise (Hanging, Straight) · Chin-Up · L-Sit Hold · L-Sit Pull-Up · Side Plank · Hollow Body Hold

### Workout

- 3 × 10-15 Pull-Up
- 3 × 6-10 Leg Raise (Hanging, Straight)
- 3 × 9-12 Chin-Up
- 3 × 20-40s L-Sit Hold
- 3 × 6-10 L-Sit Pull-Up - Ring
- 3 × 10-15 Side Plank
- 3 × 30-60s Hollow Body Hold