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
Click on the number below that corresponds to the week of training you're in.
