Warm up with 5 to 10 mins of handstand kick-ups, then:-
Complete 10, 8, 6, 4 and 2 reps, alternating between the following for time:-
- Sprawls
- Hindu push-ups
Then:-
Complete 10, 8, 6, 4 and 2 reps, alternating between the following for time:-
- 24″ to 32″ box jumps
- Sit-outs
Then:-
Complete 10, 8, 6, 4 and 2 reps, alternating between the following for time:-
- Hip heists
- Chin-ups or body rows
Finisher: Jungle Gym /rings “Skin the Cat” x 20 in as few sets as possible.
Qigong