3x10 Lever Pulls
3x5 5 second lever pull ISOs
100 in 3 sets V ups
120 in 3 sets in n outs
150 in 3 sets Hanging crunches
3x10 leg lifts
2x25 oblique V ups
2 max hollow hold (goal 3 min)
5 one arm pull ups
3x15 pullups
5x(10s iso top lock to iso 90 lock)
3x10 behing head pullups
2 dead hang cycles (1min both, 30s R, 30s L, 1min both
1 max dead hang
3x7 pistol squats
2x10 pistol squat rolls
10' toe walks
50 weighted hinge squats
50 calf raises ||, /\, \/
2x10 side leg raises
hip flexor alphabet each leg
2 1x ladder up/down
2 2x ladder up/down
pushups
flies
maltese rows
handstand pushups
handstand shrugs
2x10 bungee dorsiflexion
2x10 bungee plantarflexion
2x10 bungee eversion
2x10 bungee iversion
2x5 asymmetric weighted pistol squat on soft surface
10s wall ISOs ER/IR/AB/AD
5lb warmups
2x10 bungee shrugs up/down
2x10 bungee ER/IR/AD/AD/FLX/EXT
2x7 bungee flies/maltese/rows front and back
2x10 90 degree flies
2x7 hinge pushsups