Advanced Calisthenics Workout - Endurance based Sets - Try it out.
So, this is the second workout of the series. It's divided into 3 parts:
Endurance
Basics / Core
Basics / Power dynamics
Workout:
10 pullups - 5 muscle ups - 20 straight bar dips - 5 pullups - 20 pushups
8 pullups - 4 muscle ups - 20 straight bar dips - 4 pullups - 20 pushups
6 pullups - 3 muscle ups - 20 straight bar dips - 3 pullups - 20 pushups
4 pullups - 2 muscle ups - 20 straight bar dips - 2 pullups - 20 pushups
2 pullups - 1 muscle up - 20 straight bar dips - 1 pullup - 20 pushups
4 pullups - 2 muscle ups - 20 straight bar dips - 2 pullups - 20 pushups
6 pullups - 3 muscle ups - 20 straight bar dips - 3 pullups - 20 pushups
Part 2: 3 rounds / minimum rest between exercises - 1 min rest between rounds
10 handstand pushups
10 dragon flags
10 Deadlifts
Part 3: 3 rounds / minimum rest between exercises - 1 min rest between rounds
10 planche lean pushups
10 front lever raises
10 supinated pushups
15 rows
30" handstand hold
10 pike pushups
10 Rb back extensions
10 bicep curls
10 10 skull crushers
Good luck boys
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