- [[Calisthenics Warm Up]] Routine - 3x5-8 [[Pull Up Progression]] - 3x5 Weighted Squat - 3x5-8 [[Dip Progression]] - 3x5-8 Deadlift - 3x5-8 [[Row Progression]] - 3x5-8 [[Pushup Progression]] - 3x8-12 [[Anti-Extension Progression]] - 3x8-12 [[Anti-Rotation Progression]] - 3x8-12 [[Extension Progression]]