Strength
4 Sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Butterfly Pull Ups
Rest 60s between exercises
Scales:
- 10-15 L-Seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
- 5-20 Kipping Pull Ups (if you have 5+ strict pull ups)
- 5-20 Kip Swing (if you do not have 5+ strict pull ups)
Conditioning
Every minute, on the minute, for 20:00:
- Strict Chest to Bar Pull Ups x 3-5
- Ring Dip x 3-5
- Chest to Ring Ring Row x 5-7
- Inchworm Sidewalk x 10-15 steps per side
Scales:
- Pull Up Negative as slow as possible x 1-3
- Ring Dip with feet on floor x 3-5
Optional Independent Work
3 Sets:
- 8-12 Dumbbell Shoulder External Rotation
- 15 Skull Crushers @ 30X0
- 10 Windmill per arm