posting here for quick access at the gym
jumping jacks knees to hands burpees stretch arms stretch body
frogstand max hold 5 sets
hgandstank kickups 1min
pushups diamond pushups wide pushups
dips / or dip negatives chair dips (super set?)
horizontal row (lay down and lift yourself up like reverse pushups)
pullups / or pullup negatives
squats 3 sets 20 reps jumping lunges 4 sets 10 each leg L SIT swings 4 sets 10-20 reps knee raises 3 sets 15-20 reps optional handstand flutter kicks (super set) L SIT progression 5 minutes