Full Kit
4x10 KB/DB windmills every 2:00 x 4
-
Alternating 1:30 x 10 (15 minutes)
6-8 x Pike HSPU (Floor)
4 x Negative pull ups
-
1:00 on/off x 4
Gymnastic plank hold
Limited Kit
4x10 KB/DB windmills every 2:00 x 4
-
Alternating 1:30 x 10 (15 minutes)
6-8 x Pike HSPU (Floor)
6 x Negative ring/TRX/DB rows
-
1:00 on/off x 4
Gymnastic plank hold
No Kit
4x10 *Object windmills every 2:00 x 4
-
Alternating 1:30 x 10 (15 minutes)
6-8 x Pike HSPU (Floor)
15 x Hollow rocks + 15 x Arch rocks
-
1:00 on/off x 4
Gymnastic plank hold
*Use a water bottle or any household object you're able to hold while performing the movement safely.