one arm one leg australian workout day 8

hight bar 24 pulls each arm diferent grips 8 reps each grip
shortl pull bar 15 pulls each arm diff grips 5 each grip
one arm pushup medium bar 14 reps
one arm push ups low bar 10 reps

one arm calistenick playground 5 extra

one arm calistenick playground 4 extra

3 rounds x 6 reps one arm l sit explosive hight pullups
3 rounds assisted one arm dip 6 reps
3 rounds one leg pistol jumps squads 6 reps
3 rounds situps on board x 25 reps
3 rounds dips leg raises on dips 25 reps

main calistenick playground one arm one leg 3

1 rounds neck and back wrestle bridge
2 rounds one arm pushups close to perfect techique 4 reps
1 round x 4 reps pistol sqads assisted
some rest between sets use stretching
1 set x 10 reps extended leg circles
1 set x 10 reps windshield wipers

main calistenick playground one arm one leg 2

muscule ups 3 sets x 4 reps
3 rounds neck and back wrestle bridge
6 rounds one arm pushups close to perfect techique 4 reps
3 rounds x 4 reps pistol sqads assisted
some rest between sets use stretching
3 sets x 20 reps abs workout on dips leg rises feet over bar
3 sets rock climber plank abs about 40 sec
90 degrees bend  arb one arm walking at monkey bar 3 rouns x 3 different grips

main calistenick playground one arm one leg

4 reps neural grip one arm pullups with second pause on ground
4 reps normal grip one arm  grip pullups                                                     x 2 rounds
4 reps chinups negative with minimal help another hand
2 rounds one arm pushups close to perfect techique 4 reps
2 rounds x 4 reps pistol sqads assisted
some rest between sets use stretching

one arm one leg australian workout day 7

hight bar 20 pulls each arm
shortl pull bar 14 pulls each arm
one arm pushup middle bar 12 reps
one arm push ups low bar 8 reps

one arm calistenick playground 3 extra

3 rounds x 5 reps one arm l sit explosive hight pullups
3 rounds assisted one arm dip 5 reps
3 rounds one leg pistol jumps squads 5 reps
3 rounds situps on board x 20 reps
3 rounds legs getup on dips 20 reps

3 days australian workout in row

hight bar 14 pulls each arm
shortl pull bar 8 pulls each arm
one arm pushup middle bar 6 reps
one arm push ups low bar 4 reps

hight bar 16 pulls each arm
shortl pull bar 10 pulls each arm
one arm pushup middle bar 8 reps
one arm push ups low bar 5 reps

hight bar 18 pulls each arm
shortl pull bar 12 pulls each arm
one arm pushup middle bar 10 reps
one arm push ups low bar 6 reps