A. Front Squat @ 22x2, 5, 5, 5
If you squatted yesterday, hand balancing practice today.
Beginners: 30 sec chest to wall handstand. Focus on breathing and body line.
Intermediate and Advanced: 45 sec chest to wall then 10 heel taps and 10 toe taps and 15 handblancing attempts.
B1. Ring Dips x 1-3 reps @ 51x1 x 3 sets; rest 30 sec.
B2. l legged back extensions @ 30x3 8 reps per leg x 3 sets; rest 30 sec.
If you do not have a ring dip, please do 10 sec negative x 2 reps
IF you have no trouble doing 3 reps consecutively at that tempo, please do Bulgarian Ring Dips with the same tempo.
C. Every 3 minutes run 20 meters there and back x 6 times = 120 meters, followed immediately by 30 double unders x 5 sets.