>>126755
Add 1 lb every week. Every week you might cycle within a 2 - 6 lb range. To accommodate for this fact, every Sunday should be a fasting day where you eat and drink nothing and soak in some Sun (sweat is water loss? Don't die.)
Every day do AMRAP in two different workout routines. 1 set of AMRAP in a quick pace, then a 10 second break, then 1 set of AMRAP at a moderate pace, then a 10 second break, then AMRAP with an explosive as-quick-as-possible rep, with 3-5 seconds of rest between each rep. After that do a static hold for as-long-as-possible.
>A
>Sit ups, then Hollow Body Hold. Keep those shoulders forward.
>Push ups/Handstand push ups, then Pseudo Planche Hold/Handstand against the wall. Keep those shoulders extended.
>Neck curls and extensions and twists and lateral curls.
>B
>Squats, then Horse Stance
>Pull ups/Chin ups, then a Dead hang. Grip tight.
>wrist curls and extensions and twists and lateral curls.
>[AB][A][B][AB][B][A][B] The back and legs need more work, so they have an extra day.
Stretching is 20 minutes beforehand, and 40 minutes after. Should be meditative and slow and reflective. It's a time to recenter and refocus. Eliminate distracting thoughts. It should be a cleansing time, to recreate your vessel ritualistically pure. Think of it as building a holy temple. Positive thing to do, for mind and soul.