Morning: 20 min
1.5 min walk, 1 min run
7.43/5.40 min/km

Evening: 110 min
1.Jacked gymnastics workout
A. Mobility
2 rounds:
- 10 x seal pass-throughs
- 60s kneeling thoracic twist hold on each side
- 30s controlled shoulder flexion pulses with bench
- 90s shoulder flexion hold with bench

B. Own addition: ring MU practice for 60 min
- Progressions
- Ring MU 8 x 1 reps

C. HSPU Strength
Negative Strict Parallette HSPU (7 x 4, rest as needed)
> Scaling option 1: Use bumper plates and reduce the deficit
> abmat + 25 kg plates, 7 x 4 reps

D. Handstand Skill & Endurance
5 rounds:
- 30s max effort handstand side steps to bumper plate
- 30s rest
- 30s max effort handstand back steps to bumper plates
- 30s rest
> Scaling option: remove the plate(s) altogether and just step
Steps x 6 sets, HS hold x 4 sets