A: Handstand holds on the wall 5x:30on with a :30rest
B: Overhead Holds w/ DB or KB 5x:30on with a :30rest. Heavy as possible
Spend some time working on the “kip”. Focus on a smooth kip with a tight core. Think about using the kip to generate force and momentum. Spend about 10-15mins working on this.
80 Abmat sit-ups
60 Wallballs 20/14
40 Slamball cleans 50/30
20 Box jumps 24/20
10 20m shuttle sprints (down and back = 2)