Every Minute (20 mins)

Even min: 7 Deadlifts (140/100)

Odd min: 15 Wall Balls (9k/6k)


Gymnastics session:

Work on handstand walk variations: backwards/forwards, side-side, pirhouette etc.

Bar muscle up progressions

L-sit to pike tuck transition (to handstand if you are at that skill level)


Handstand basics OR
Handstand walk progressions – walking on the spot near wall/ walking to the wall from short distance

Ring static holds/tucks/balance practice

Strict pull up – complete a set of good quality reps each time you come to this movement. Aim for smooth, solid movement with a scaling that provides 95% effort.

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