# Overcoming Gravity

## Warm-Up

- 1 × 10-20 Burpee
- 1 × 60s Bear Crawl
- 1 × 10 Arm- / Schulter- & Handgelenkkreisen
- 1 × 10 Bodyweight Squat
- 1 × 30-60s Rings Support Hold (Turned Out)
- 1 × 5 German Hang - Rings
- 1 × 30-60s Plank
- 1 × 30-60s Side Plank
- 1 × 30-60s Reverse Plank
- 1 × 30-60s Hollow Body Hold
- 1 × 30-60 Arch Body Hold (Prone)
- 1 × 5-10min Wall Handstand
- 1 × 5-10min L-Sit Hold

## Strength exercises

- 1 × 5 Pull-Up
- 1 × 5 Ab Wheel Rollout (Kneeling)
- 1 × 5 Pull-Up
- 1 × 5 Ab Wheel Rollout (Kneeling)
- 1 × 5 Pull-Up
- 1 × 5 Ab Wheel Rollout (Kneeling)
- 1 × 5 Dip - Rings
- 1 × 2 Pistol Squat (Partial ROM)
- 1 × 5 Dip - Rings
- 1 × 2 Pistol Squat (Partial ROM)
- 1 × 5 Dip - Rings
- 1 × 2 Pistol Squat (Partial ROM)
- 1 × 5 Push-Up - Rings
- 1 × 5 Row - Other
- 1 × 5 Push-Up - Rings
- 1 × 5 Row - Other
- 1 × 5 Push-Up - Rings
- 1 × 5 Row - Other