For reps:
1:30 max reps toes-to-bars / v-ups
1:00 rest

1:30 max reps ring dips / push-ups
1:00 rest

1:30 max reps hip and back extension / supermen
1:00 rest

1:30 max distance handstand walk / bear walk

PROGRESSIVE WARM-UP | 12:00
1 set:
:20 jumping jacks
:20 kip swings
:20 plank hold (on hands)
:20 unweighted good mornings
:20 plank shoulder taps
– Rest :10-:20 between intervals.

1 set:
:20 jumping jacks
:20 kipping leg raises
:20 ring support hold
:20 arch-ups (supermen)
:20 bear crawl
– Rest :10-:20 between intervals.

1 set:
:20 knees-to-chest
:20 jumping ring dips
– Rest :10-:20 between intervals.

2 sets:
:30 toes-to-bars
:30 ring dips
– Rest :20 between intervals.

SPECIFIC WARM-UP
3 sets:
1-3 hip and back extensions
– Rest 1:00-1:30 between sets.

HANDSTAND WALK | 10:00

PROGRESSION FOCUS
1 wall walk
10 handstand shoulder taps
10 handstand shoulder taps
2:00 walk-to-wall drill
3:00 handstand walk practice

ACCESSORY | 5:00
1 set:
Max double-KB farmers hold
– Use a pair of KBs that you can perform at least 200-meters.

RECOVERY | 6:00
10 ATY raises
5 reach, roll, and lift/arm