abs back biceps chest legs shoulders triceps Advanced

full body
Warm Up - Repeat 3 times
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Jumping Jacks

seconds
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Burpees

reps
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Low Plank To High Plank

reps each
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Hanging Scapula Shrugs

reps
Round 1 - Repeat 3 times
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Pistol Squats

reps each
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Side Squats Weighted Vest

reps each
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Dips Weighted

reps
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Explosive Push Ups

reps
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Pull Ups (Wide+Shoulder+Close Grip) Weighted Vest

reps each
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Handstand Push Ups

reps
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Bicycles

seconds
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Mountain Climbers

seconds