DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 1 INTENSITY SETS 3 3 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 5 - 10 6 - 8 + 10s 8 - 10 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3 3 3 3 3 8 - 15s 3-5 15 - 30s 5 - 10 8 - 12 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 3 3 3 3 3 3 8 - 15s 3-6 15 - 30s 5 - 10 6 - 8 + 10s 8 - 10 3 3 2 2 1 1 1 DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 2 INTENSITY SETS 3 3 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 5 - 10 6 - 8 + 10s 8 - 10 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3 3 3 3 3 8 - 15s 3-5 15 - 30s 5 - 10 8 - 12 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 3 3 3 3 3 3 8 - 15s 3-6 15 - 30s 5 - 10 6 - 8 + 10s 8 - 10 3 3 2 2 1 1 1 DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 3 INTENSITY SETS 3-4 3 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 5 - 10 + 10s 8 - 10 + 10s 8 - 10 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3-4 3 3 3 3 8 - 15s 3-5 15 - 30s 5 - 10 + 10s 8 - 12 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 3-4 3 3 3 3 3 8 - 15s 3-6 15 - 30s 5 - 10 + 10s 8 - 10 + 10s 8 - 10 3 3 2 2 1 1 1 DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 4 INTENSITY SETS 3-4 3-4 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 5 - 10 + 10s 8 - 10 + 10s 10 - 12 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 5 - 10 + 10s 12 - 15 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 3-4 3-4 3 3 3 3 8 - 15s 3-6 15 - 30s 5 - 10 + 10s 8 - 10 + 10s 10 - 12 3 3 2 2 1 1 1 DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 5 INTENSITY SETS 4-5 3-4 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 10 + 15s 10 - 12 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 6 - 12 + 15s 12 - 15 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 4-5 3-4 3 3 3 3 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 10 + 15s 10 - 12 3 3 2 2 1 1 1 DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 6 INTENSITY SETS 4-5 4-5 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 10 + 15s 10 - 15 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 6 - 12 + 15s 12 - 15 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 4-5 4-5 3 3 3 3 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 10 + 15s 10 - 15 3 3 2 2 1 1 1 DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 FL - WEEK 7 INTENSITY SETS 4-5 4-5 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 12 + 15s 10 - 15 REST (Mins) 3 3 2 2 1 1 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 6 - 12 + 15s 12 - 15 3 3 2 Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 4-5 4-5 3 3 3 3 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 12 + 15s 10 - 15 3 3 2 2 1 1 1 FL - WEEK 8 (Deload) INTENSITY DAY FL 1 FL 1 FL 1 FL 1 FL 1 FL 1 LETTER A1 B1 C1 D1 E1 F1 EXERCISE Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down SETS 2 2 2 2 2 2 REPS 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 12 + 15s 10 - 15 REST (Mins) 3 3 2 2 1 1 FL 2 FL 2 FL 2 FL 2 FL 2 A1 B1 C1 D1 D2 Front Lever Front Lever Eccentric Band Front Lever Dragon Flag Tricep Kickback 2 2 2 2 2 8 - 15s 3-5 15 - 30s 6 - 12 + 15s 12 - 15 3 3 2 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 FL 3 A1 B1 C1 D1 E1 F1 G1 Max Front Lever Front Lever Front Lever Pull Band Front Lever Dragon Flag Horizontal Scap Pull Front Lever Pull-Down 1 2 2 2 2 2 2 max test 8 - 15s 3-6 15 - 30s 6 - 12 + 15s 8 - 12 + 15s 10 - 15 3 3 3 2 2 1 1 1