# Full Body + Skills

Jumping Jacks · Arm Circle · Bodyweight Squat · Push-Up · Pull-Up · Negative Pull-Up · Row (Single-Arm) · Split Squat (Bulgarian) · Pike Push-Up · Wall Handstand Hold · Frog Stand · Tucked L-Sit

## Warm-up

- 1 × 60s Jumping Jacks
- 1 × 30 Arm Circle
- 2 × 10 Bodyweight Squat

## Workout

- 3 × 8-12 Push-Up
- 4 × 1 Pull-Up
- 3 × 3 Negative Pull-Up
- 3 × 10-15 Row (Single-Arm) - Dumbbell
- 3 × 10 Split Squat (Bulgarian)
- 1 × 6-10 Pike Push-Up

## Skills

- 5 × 20-30s Wall Handstand Hold
- 3 × 20-30s Frog Stand
- 4 × 10-20s Tucked L-Sit