Physical activities

Squats

1 set of 34 reps, followed by 2 sets of 24.

Volume workout: descending ladders

Exercise	Reps per set	Between sets
Neutral-grip ring rows	12, 10, 6, 4	60 seconds of rest
Chest-focused dips	12, 9, 7, 4	60 seconds of rest
Banded Romanian deadlifts	30, 20, 15, 10	60 seconds of rest
Original burpees	7, 6, 5, 3	30-second wall sit

Push-ups

4 sets of 21 reps

Volume workout

Target: 24 minutes

Minute	Exercise	Reps
1	Pull-ups	3
2	Bulgarian split squats, left	6
3	Bulgarian split squats, right	6
4	Knee raises	6
5	Pike push-ups	4
6	Banded shrugs	15

Finisher

25 burpees.

Pull-ups

• 4 sets of 8 reps.

Volume workout

4 rounds per circuit, focusing on clean reps.

Circuit	Exercise	Reps per round	Weight
B1	Push-ups	13
B1	Overhand-grip ring rows	6
B2	Knee raises	9
B2	Weighted squats	16	10 kg

Tested my current level to establish a baseline.

Exercise	Max reps	Notes
Pull-ups	12
Push-ups	30
Ring rows	15
Strict parallel-bar dips	16
Pike push-ups	15
Toes to bar	20
Weighted squats	40	10 kg