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