15 min warm up – aerobic and light
(1 min row, 1 min AD, 1 min single jump rope, 1 min run, 1 min D-ROM x 3)
+
20 reps at your pace
– dead hang to inverted – stick chest through and pause 1 sec at top, control lowering through scapulae
+
(Gymnastic work, getting comfortable upside down) HS hold into front roll onto turf, walk back x 5/set; rest 1 min x 3
+
L sit in rings – accumulate 120 sec – shoulders down, neck tall!
+
10 min aerobic cool down
(1 min row, 1 min run x 5)

5 sets:
L Sit on Rings, amsap
:30 sec rest
Handstand – hold until it becomes somewhat fatiguing – not failure
:30 sec rest
FLR on Rings, amsap
3min rest
+
TGU – light reps, 15/arm – not for time