# Bodyweight + Strength

My default

## Warmups

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 30s Parallel Bar Support Hold
- 1 × 5-10 Bodyweight Squat

## Strength Work

- 1 × 5-8 Pull-Up
- 1 × 5 Squat - Barbell
- 1 × 5-8 Pull-Up
- 1 × 5 Squat - Barbell
- 1 × 5-8 Pull-Up
- 1 × 5 Squat - Barbell
- 1 × 8 Dip (Parallel Bar)
- 1 × 15 Deadlift (Single-Leg Romanian)
- 1 × 8 Dip (Parallel Bar)
- 1 × 15 Deadlift (Single-Leg Romanian)
- 1 × 8 Dip (Parallel Bar)
- 1 × 15 Deadlift (Single-Leg Romanian)
- 1 × 10 Row - Other
- 1 × 5 Bench Press - Barbell
- 1 × 10 Row - Other
- 1 × 5 Bench Press - Barbell
- 1 × 10 Row - Other
- 1 × 5 Bench Press - Barbell
- 1 × 60s Plank
- 1 × 12 Pallof Press - Resistance Band
- 1 × 15 Reverse Hyperextension - Bench
- 1 × 60s Plank
- 1 × 12 Pallof Press - Resistance Band
- 1 × 15 Reverse Hyperextension - Bench
- 1 × 60s Plank
- 1 × 12 Pallof Press - Resistance Band
- 1 × 15 Reverse Hyperextension - Bench