# Jockes routine

Modified RR for my own goals and preferences

## Warm up

- 1 × 10 Candlestick Rolls
- 1 × 60s Bear Crawl
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 10 Hang (Arch)
- 1 × 30-60s Rings Support Hold (Turned Out)
- 1 × 10 Bodyweight Squat
- 1 × 10 Pike Compression Lift (Seated)
- 1 × 10 Squat (Sky Reach)
- 1 × 10 Straddle Compressions
- 1 × 1 Wrist Flexibility Stretch
- 1 × 5min Bodyline Stability Drill
- 1 × 1 Handstand Routine

## Strength work

- 1 × 5-8 L-sit Rings Pull Up
- 1 × 5-8 Weighted Advanced Shrimp Squat 10 Kgs
- 1 × 5-8 L-sit Rings Pull Up
- 1 × 5-8 Weighted Advanced Shrimp Squat 10 Kgs
- 1 × 5-8 L-sit Rings Pull Up
- 1 × 5-8 Weighted Advanced Shrimp Squat 10 Kgs
- 1 × 5-8 Weighted Ring Dips 15kgs
- 1 × 5-8 Romanian Deadlift 100kgs
- 1 × 5-8 Single Legged Deadlift 20kgs
- 1 × 5-8 Weighted Ring Dips 15kgs
- 1 × 5-8 Romanian Deadlift 100kgs
- 1 × 5-8 Single Legged Deadlift 20kgs
- 1 × 5-8 Weighted Ring Dips 15kgs
- 1 × 5-8 Romanian Deadlift 100kgs
- 1 × 5-8 Single Legged Deadlift 20kgs
- 1 × 3-8 Tucked Front Lever Row
- 1 × 5-8 Eccentric Deep Handstand Push Up
- 1 × 3-8 Tucked Front Lever Row
- 1 × 5-8 Eccentric Deep Handstand Push Up
- 1 × 3-8 Tucked Front Lever Row
- 1 × 5-8 Eccentric Deep Handstand Push Up
- 1 × 15-30s Pseudo Planche Holds
- 1 × 8-12 Eccentric Standing Ab Wheel Rollout
- 1 × 10-20s Camber Hold
- 1 × 15-30s Pseudo Planche Holds
- 1 × 8-12 Eccentric Standing Ab Wheel Rollout
- 1 × 10-20s Camber Hold
- 1 × 15-30s Pseudo Planche Holds
- 1 × 8-12 Eccentric Standing Ab Wheel Rollout
- 1 × 10-20s Camber Hold