5x5 Handstand Push Ups
5x10s Frog Stand/Head Stand
3x10 Pistols (one-legged squats--5 each leg)
3x10 Hip Extensions
Skills & Drills
Rope Climb
Muscle Ups (use bands as needed)
Notes: Handstand push ups can be partial range of motion or kipping. Pistols may be done to a box or bench. A Frog Stand is balancing on the hands while your knees either rest outside of your elbows or on your elbows.
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