Jaco's daily fitness routine

Strength

Mon (push)	Tue (pull)	Wed (func)	Thu (push)	Fri (pull)	Sat (func)
Push-up (standard, diamond, 1 arm to the side, planche, wide/narrow grip)	Inverted row (1-arm, side-to-side, wide/narrow grip, front lever)	Full body (loaded carry, farmer's walk, suitcase carry, zercher walk, bear hug, overhead carry, kettlebell swing, sandbag halo, clean & press, muscle up)	Dip (L-sit, korean, dip-to-leg-raise, on rings)	Pull-up (1-arm, archer, L-sit, on rings, wide/narrow grip)	Full body (loaded carry, farmer's walk, suitcase carry, zercher walk, bear hug, overhead carry, kettlebell swing, sandbag halo, clean & press, muscle up)
Vertical press (shoulder press, kettlebell, pike / elevated / wall / freestanding HSPU)	Low lift (deadlift, romanian deadlift)		Horizontal press (floor press, kettlebell, push-up)	High lift (shoulder lift, SDHP, clean, row)
Squat (pistols, overhead, side-to-side, …)	Low lift (deadlift, romanian deadlift)		Lunge (with rotation, reverse, overhead)	High lift (shoulder lift, SDHP, clean, row)

Do 2 -3 hard sets per type of movement with as many reps as it takes to get to 1 - 2 RIR (Reps In Reserve), last set to 0 RIR. Select movements, weights, variations and intensity that allow for 5 - 20 reps. Perform controlled, deliberate movements, maximizing time under tension and minimizing inertia. Pause at both the “bottom” and “top” positions. Faster concentric, slower eccentric.
Perform all movements to the fullest extent of their range, i.e. full ROM, stopping just short of joint lock and/or any significant decrease in muscle tension, particularly when in the resting position. A full ROM pull-up is not the same thing as a dead hang pull-up. Prefer variations that allow for joint rotation throughout the movement, such as ring variations. Exceedingly wide or narrow grips may hurt your elbows.
Practice and warm up to each movement. Keep track of your center of gravity as it moves across the body. Pay attention to where it lands within your feet and hands. Watch out for imbalances. Focus on posture, shoulders and shoulder blades. Reset posture during warmup by pinching an imaginary sheet of paper between your shoulder blades. End each workout with a few stretches and mobility exercises.
Technique failure is still failure.

Practice regularly, on its own and/or as a part of warming up