WARM-UP

3-6 rounds of Body Flow video

Handstand Shoulder Opener video

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GYMNASTIC STRENGTH

4 rounds, rest 60-90sec between movements:

A: 5-10 HSPU (strict) or HSPU feet on a couch or 20-30 Handstand Shoulder Taps
B: 5-10 Table Row or Door Frame Row

RPE 3+ to 4+

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CONDITIONING

For time:

20 Up&Down
80 Air Squat
20 Up&Down
60 Sit-Up
20 Up&Down
40 Push-Up or elevated Push-Up
20 Up&Down
20 V-Up
20 Up&Down

RPE 4

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COOL DOWN

3-6 rounds of Body Flow video