03:12

Full Body Warm Up

00:50

Heel Elevated Goblet Squat

12 reps - 4 sets - 120s rest

00:46

Eccentric Chin Up

If you do not have a pull-up bar, see below for alternative exercise

5 reps - 4 sets - 120s rest

00:53

Curtsy Lunge

8 reps e/s - 4 sets - 120s rest

00:30

Plate Press

10 reps - 3 sets - SS with next exercise

00:43

Banded Face Pull

See below for gym alternative

15 reps - 3 sets - 60s rest

00:34

Single Arm Tricep Extension With Pause

8 reps e/s - 3 sets - 60s rest

01:06

Max Hold Wall Chest To Wall Handstand

Failure - 3 sets - 90s rest

00:45

Single Arm Banded Pull Down

This is an alternative to Eccentric Chin Up

10 reps  e/s- 4 sets - 60s rest

00:44

Cable Face Pull

This is an alternative to the Banded Face Pull

15 reps - 3 sets - 60s rest

19:10

Post Workout Full Body Stretch