# Calistenic 3 days routine

## Workout

- 1 × 10-15 Burpee
- 1 × 40-60s Bear Crawl
- 1 × 30-60min Shoulder Warm-up - Resistance Band
- 1 × 30-60min Wrist Flexibility Stretch
- 1 × 8-15 Scapular Pull-Up
- 1 × 8-15 Scapular Shrug
- 1 × 8-15 Squat (Sky Reach)
- 1 × 8-15 Face Pull - Cable
- 3 × 5-10 Pull-Up
- 3 × 5-10 Dip - Rings
- 3 × 5-10 Pistol Squat (Partial ROM)
- 3 × 8-12 Inverted Row
- 3 × 6-10 Shrimp Squat (Intermediate)
- 3 × 5-10 Planche Push-Up (Pseudo)
- 3 × 10-15 Leg Raise (Hanging, Straight)
- 3 × 10-15 Tabletop Bridge