Day1:
Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-6cm rom, against the wall
Pull, 3 sets of:
FSP2: 2 x 8s Back Lever - flat tuck, XR
FBE2: 3 x 3 x OAC - assisted, 20 cm offset, XR
Legs, 3 sets of:
FSP3: 2 x 5s Front Lever - flat tuck, XR
FBE3: 3 x GHR - half
Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR
FBE4: 3 x RLL - wall HeS
Day2:
Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck
FBE1: 3 x Pushups - XR PPP
Pull, 3 sets of:
FSP2: 2 x 8s Back Lever - flat tuck, XR
FBE2: 3 x Front Lever Rows - flat tuck, XR
Legs, 3 sets of:
FSP3: 2 x 5s Front Lever - flat tuck, XR
FBE3: 3 x SLS
Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR
FBE4: 3 x HLL
Day3:
Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck
FBE1: 3 x Dips - XR Bulgarian
Pull, 3 sets of:
FSP2: 2 x 8s Back Lever - flat tuck, XR
FBE2: 3 x Reverse Yewkis - flat tuck
Legs, 3 sets of:
FSP3: 2 x 5s Front Lever - flat tuck, XR
FBE3: 3 x GHR - half
Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR
FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get
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