Leo Wang Calisthenics Program Pdf Patched [UPDATED]

FRI – FULL‑BODY SKILL • Muscle‑up (or transition) 4×3‑5 • Handstand Walk 5 × 5 m (or wall hold 30 s) • Burpee Sprint 5×20 m • Dragon Flag 3×3‑5 • Grip Farmer’s Carry 3×30 s

NUTRITION QUICK • Protein 1.8 g/kg • +200 kcal (strength) / –200 kcal (cut) • Hydrate 3 L water leo wang calisthenics program pdf

MON – PUSH + CORE • Pike HSPU 4×5 • Ring Dips 4×6‑8 • Archer Push‑up 3×4/side • L‑sit 4×10‑15 s • Hollow Hold 3×30‑45 s • EMOM Burpees 5 reps FRI – FULL‑BODY SKILL • Muscle‑up (or transition)

MOBILITY DAILY (10 min) • Cat‑Cow 2 × 10 • Shoulder dislocates (PVC) 2 × 15 • Ankle dorsiflexion stretch 2 × 30 s/leg • Hip‑flexor lunge 2 × 30 s/leg leo wang calisthenics program pdf