Get ready for a calisthenics session that's designed to challenge your strength, balance, and coordination. We're diving into a high-intensity workout with 90 seconds of full-on effort followed by 20 seconds of well-deserved recovery. This power-packed routine spans three exhilarating rounds.

Exercise 1: SINGLE LEG BOX SQUAT
Stand on the box with one foot while the other leg hangs slightly behind, assisting in the squat motion. Execute a single-leg squat, aiming to lower your hip below the knee line. A chair can be used as an alternative to the box. This exercise is fantastic for building lower body strength and stability.

Exercise 2: BOX CRAWL TUCK PIKE COMBO
Starting with your hands on the floor and both feet on the box, maintain a planche setup with shoulders slightly ahead of the wrists. Bring your knees close to the floor without compromising your lean or shoulder separation. Transition into a pike position, locking your knees and keeping your hips over your shoulders. Then, walk your hands away from the box into a hollow body position. Return to the pike position and then back to the tuck planche.

Exercise 3: TUCK UP, HANG TUCK L
This exercise involves a series of dynamic movements, starting with a deep squat, transitioning onto the floor, performing a tuck up, and swinging to a squat position. From there, mount the pull-up bar, moving from a tuck to an 'L' position with locked legs. Return to the tuck, then to a hanging position, and back to the floor. This full-body movement enhances your coordination and strength.

Exercise 4: BREASTSTROKE PLANK PUSH UP COMBO
Begin lying face down on the floor with your feet in contact. Reach your arms overhead, then swing them to your hips as if performing a breaststroke. Move into a plank position with good form, then press into a straight-arm support position. Lower back into the plank and repeat on the opposite side. Transition smoothly, maintain control, and work your entire upper body.

Remember, always warm up before beginning this challenging routine. Practice the instructional exercises to ensure you're fully prepared to tackle this workout effectively.

Recommend Warm-Up; https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-4

Are you up for the challenge? Let's crush it together!