Total time:60:00
0:00- 15:00
Warm-up
Shoulder complexes
Wrist warmups
Superset x 2 sets
Roll outs x 10
Swiss ball pikes x 10
Plank leans
5s x 5 (shaky. Held about 10-15s)
Arms straight, pits forward, hollow body
16:00-23:30
Low frogs
x 10
x 10
x 10
x 10
x 10
x 10
x 10
x 10
All a bit longer than 10. Good benchmark to start from.
24:30- 31:00
Straddle holds (bent leg)
x 10s
x 10s
x 10s
x 10s
x 10s
x 10s
Solid sets.
32:00-39:00
V-sit to V-up
x 5s
x 6s
x 6s
x 5s
x 5s
x 5s
Pushing body forward, hips up. Work to 8 sets
40:30-44:30
Plank holds
10s each leg up (20s total) x 3
Shaky last few seconds
L-sit pushes
3r
46:00- 53:00
Handstand
30s
30s
30s
(Work up to 5 sets)
55:00 - 60:00
Ring Supine Pull-ups
8r
8r
8r
Cool down
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