Week 8

Day 1

3 sets of:

• 10 low casts
• 10 tap swings on bar

5 sets of:

• 2 chin up to pull over
• 3 quick kip (bar muscle up)

Day 2

3 Sets of:

• 5 skin the cat
• 30s dip stretch
• 30s pike strech
• wrist and ankle rolls 10s

Day 3

Roll Variations:

• forward roll
• back roll
• handstand forward roll
• back extension roll

5 Sets of:

• 5-10 wide grip behind-the-neck pull up
• 20 V up
• 30 superman

Day 4

3 sets of:

• 1:00 left split
• 1:00 right split
• 1:00 pancake

Day 5

Press to handstand variations

• bent arm
• straight arm

Tuck, pike, straddle, hollow back

20 strict muscle up

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