Duration: 40 minutes
A compact full-body routine designed to train the main movement patterns in a short amount of time.
The session begins with mobility and activation drills for the shoulders and upper body to prepare for pulling and pushing work. Pull-ups and ring push-ups provide the main upper-body strength stimulus, focusing on back, chest, shoulders, and arms.
The lower body is trained with deep squats and Bulgarian split squats to develop leg strength, stability, and mobility. The routine finishes with a core exercise to reinforce trunk control and support overall strength.