# Sat - Upper Hybrid and Skill

Squat (Sky Reach) · Wrist mobility · Dead Bug · Scapular Pull-Up · Scapula Dip · Handstand (Wall-Assisted) · Tucked L-Sit · Muscle-Up (Strict) · Pull-Up · Push-Up · Ring Row · Dip (Parallel Bar)

## Workout

- 1 × 3-10min Cardio Warm Up
- 1 × 1-20 Shoulder Circle
- 1 × 1-15 Pull Apart - Resistance Band
- 1 × 1 Wrist mobility
- 1 × 1-30s Dead Hang
- 1 × 8-10 Scapular Pull-Up
- 1 × 8-10 Scapular Push-Up
- 1 × 8-10 Scapula Dip
- 2 × 10-30s Tucked L-Sit
- 2 × 1-30s L-Sit (Single-Leg)
- 2 × 0-30s L-Sit Hold
- 3 × 20-60s Handstand (Wall-Assisted)
- 1 × 1-10 Handstand (Freestanding)
- 1 × 1 Muscle-Up (Strict) - Rings

## Warm Up


## Skills - Choose One

- 4 × 1-5 Pull-Up
- 4 × 1-12 Push-Up - Rings
- 4 × 1-10 Ring Row - Gymnastic Rings
- 4 × 1-8 Dip (Parallel Bar)
- 3 × 1 Farmer Carry - Dumbbell
- 1 × 1 Doorway Chest Stretch
- 1 × 1s Chest Stretch
- 1 × 1-90s Dead Hang
- 1 × 1 Lat Stretch
- 1 × 1 Forearm stretch
- 1 × 1 Forearm Stretch (Kneeling)
- 1 × 1 Seated Forward Fold
- 4 × 0-8 Push-Up