DAY 6 / SATURDAY - Skills, Legs & Conditioning
Focus: A mixed day to train auxiliary skills (especially the human flag), lower body strength (often neglected in calisthenics), and general conditioning. This day is somewhat lower intensity on the upper body pushing/pulling muscles, serving as a form of active training that still develops useful qualities like endurance, coordination, and leg power.
Conditioning Circuit: Perform a Calisthenics Conditioning Circuit to build endurance:
3 rounds of: 10 Burpees, 15 Box Jumps (or Tuck Jumps), 15 Push-Ups, 15 Bodyweight Squats, 20 Mountain Climbers (each leg = 1).
Rest 2 minutes between rounds. Aim for high intensity but maintain good form. This circuit elevates heart rate and works full-body endurance.
Over the weeks, try to complete the circuit faster or add one more round as conditioning improves.
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