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criss

@cerbivore

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Calisthenics Conditioning (straight to hell version) Block 1 – 3x5 MU & HSPU * 5 Muscle-Ups * 5 Handstand Push-Ups (freestanding, wall-assisted, or negatives) Block 2 – Dip Endurance Ladder (15 min cap) Choose a starting number of dips based on your level – aim close to your max unbroken set, leaving 1–2 reps in the tank. After each dip set, complete the same Pull-Up Wave: 10 Pull-Ups – 20 sec rest – 8 Pull-Ups – 20 sec – 6 – 20 sec – 4 – 20 sec – 2 Then decrease your dip reps in each round as follows: If starting with ≥30 reps, decrease by 4 reps each round 🔹 Example (starting at 36 Dips): 36 Dips  → Pull-Up Wave (10–8–6–4–2) 32 Dips  → Pull-Up Wave 28 Dips  → Pull-Up Wave ... continue until time cap All dip sets must be unbroken! Block 3 – Finisher Complete the following as fast as possible: 15 Pull-Ups 40 Push-Ups 3 Muscle-Ups 8 Pull-Ups 20 Push-Ups 2 Muscle-Ups Work smart, pace well.
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