# Goals
- improve finger strength
  - 7s 20mm hang + 30% bodyweight
- improve pull-strength
  - bodyweight ring row
  - chest-to-bar pullup + 40% bodyweight
- improve general strength
  - bodyweight ring dip
  - pistol squat
  - front lever improvement
- improve general mobility/flexibility
  - no back-bend toe touch
  - pancake
  - downward dog with heels touching ground

## Weaknesses
- My arched-back pull-up is locked behind not being able to touch my chest to the bar at the very top. I think it's mainly due to my weakness at rows. The current plan focuses a little more on rows > pull-ups to compensate.
- I can touch my toes, but not without bending my upper-back. I think my hamstring flexibility is a major blocker; I have trouble sitting up straight with straight legs.

# Plan

## Everyday
  - Wake-up Warmup! [1](https://youtube.com/watch?v=lbozu0DPcYI), [2](https://youtube.com/watch?v=vZA31GMOtZE), dd/chaturanga/ud flow
  - Finger Routine (hang on moonboard days, chill no-hangs on off-days)

## Monday (Pull + Legs)
  - Ring Rows
  - Cuban Rotations
  - Wrist antagonist routine
  - Squat Progression
  - Mobility Routine Cooldown: Hamstrings [1](https://youtube.com/watch?v=u4Yx0Y_voQE)

## Tuesday (Fingers + Push)
  - Fingerboard + Moonboard
  - Ring Dips Progression
  - Mobility Routine Cooldown: Pancakes [1](https://youtube.com/watch?v=PaVKDJDABM8)

## Wednesday (Pull)
  - Weighted Pull-ups
  - Cuban Rotations
  - Wrist antagonist routine
  - Mobility Routine Cooldown: Middle-Splits [1](https://youtube.com/watch?v=GSwx0yGxtPk)

## Thursday (Fingers + Push)
  - Fingerboard + Moonboard
  - Ring Dips Progression
  - Mobility Routine Cooldown: Pancakes [1](https://youtube.com/watch?v=PaVKDJDABM8)

## Friday (General Maintenance)
  - Cuban Rotations
  - Wrist antagonist routine
  - Squat Progression
  - Mobility Routine Cooldown: Hamstrings [1](https://youtube.com/watch?v=u4Yx0Y_voQE)

## Saturday (Fingers + Push)
  - Fingerboard + Moonboard
  - Ring Dips Progression
  - Mobility Routine Cooldown: Middle-Splits [1](https://youtube.com/watch?v=GSwx0yGxtPk)

## Sunday (Rest Day)
  - Mobility Routine Focus: General