Plank Drags
Pick an option/weight that will feel challenging, but manageble.

Options: Table Rows → Single-arm Bent Over Rows with Hold (per side) → Rotational Planks
💪 Perform 21 reps total
🤰 Perform on the knees, either in a plank or quadruped position.
🔥 Pull-ups (if you have a bar)
Equipment: dummbell, kettlebell, pull-up bar

Double-unders
Options: Struggle-unders (count your attempts) → Cross Jumps → Single-unders → T-jumps
💪 Single-unders
🤰 perform Toe Taps, total.
Equipment: jumprope, real or imaginary

Thrusters
If you have weight options, start with something you can possible do unbroken. Increase to something with more resistance in the middle set. Then, for the last set, go heavy. If you don't have different weight options, use what you have for the whole workout!

Options: Front Squat + Push Press → Push Press only → Single-arm Thrusters
💪/🤰 Single-arm Thrusters using light weight for the workout
Equipment: barbell, dummbell(s), kettlebell(s), backpack, cans, water bottles

Pull-overs
Pick a weight that will feel challenging.

Options: Elevate your upperbody → Perform on the floor → Single-arm with very light weight
Equipment: dummbell, kettlebell, backpack

💪 Perform on the floor
🤰 non-lying version: perform Bent Over Rows.
🔥 Chest to Bar Pull-ups

Pull-overs + Chest Presses
Pick a weight that will feel challenging.

Options: Elevate your upperbody → Perform on the floor → Single-arm with very light weight
Equipment: dummbell, kettlebell, backpack

💪 Perform on the floor
🤰 non-lying version: perform Single-arm Cross-overs + Seated Press.
🔥 Bar Muscle-ups

✅ Jump rope, real or imaginary.
✅ Weight(s) for Thrusters.
✅ Weight for Plank Drags.
✅ Weight for Pull-overs and Chest Presses.