Workout:

Strength

Warm up 10:00,

Wall Squats 5 x 5 work on form,

Goblet Squats 2 x 8 deep squat to ball or low object

4 x 10m OH Walking Lunge

Then

Work up to Heavy SLSLDL

5 @

3@

1@

1@

Then

5 x 3 at 70 – 80%

Then:

5 Pull Ups + 10 GUSU between rounds

Finish with

60 sec Handstand Hold

30 sec rest

60 sec Dip Hold

30 sec rest

60 Sec Dead Hang

30 sec rest

60 sec FLR

30 secs rest

x 2