# Calisthenics Conditioning

You'll hit every muscle group in one flowing circuit — building real strength and stamina from head to toe. Three rounds, full body, and you'll feel the difference!

## Warm-Up

- 1 × 45s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 30s Arm Circle

## Main

- **Superset · 3 rounds**
  - 5-8 Push-Up
  - 5-8 Scapular Pull-Up
  - 5-8 Shrimp Squat (Intermediate)
- **Superset · 3 rounds**
  - 5-8 Deadlift (Romanian)
  - 10-30s Plank
  - 10 Russian Twist

## Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch