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Warmup

Warmup
8-10 reps
10-60 s
10-60 s
10-60 s
10-60 s
10-60 s

L-sit

L-sit Progression
L-sit Progression
L-sit Progression

HSPU/Pullup

HS Pushup Progression
Pullup Progression
5-8 reps
HS Pushup Progression
Pullup Progression
5-8 reps
HS Pushup Progression
Pullup Progression
5-8 reps

Pushup/Row

Pushup Progression
5-8 reps
Row Progression
5-8 reps
Pushup Progression
5-8 reps
Row Progression
5-8 reps
Pushup Progression
5-8 reps
Row Progression
5-8 reps

Step-up

Step-up
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps