Day 1 after assessment day- Day 1 workout; Pull-ups, chin-ups,push-ups, wide grip push-ups, curl-ups, crunches, squats, wide stance squats, and handstand hold. 1 set each with 2 min break between exercises. 1 set Max + 40% stance 1 and double 1 set max fo from detention house 2 rge 017 lupus spanking Post