“Sample Strength Work Routine (with two additional exercises at the end): • Pull-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Dips: 3×5→12 with 3 minutes of rest at 10×0 temp • Wide Ring Rows: 3×5→12 with 3 of minutes rest at 10×0 tempo • Rings Pushups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Squats (pistol progression or barbell): 3×5→12 with 3 minutes of rest at 10×0 tempo • Deep Step-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • L-Sit for 60s total in as many sets as needed, not to failure • Compression Work for 3×10s • Planche Isometrics: 5×12s with 3 minutes of rest • L-Sit Pull-up Eccentrics: 3×(3 × 7s) or 3×3 with 10s eccentrics Legend: Exercise, Sets × Reps with Progressive Principle, Exercise Order, Rest Time, and Tempo”