“Bodyweight Skills Workout”

Warm up with joint mobility and rope skipping, then:-

4 rounds, resting 20 secs between exercises and rounds.  Adjust reps as required, focusing on the skill of the movement:

1. Plyo-push-ups with (whole body should leave the ground) – 6 to 10 reps
2. Dec squats – 8 to 12 reps
3. Sit-outs – 8 to 12 reps
4. 32″ Box jumps or burpees- 6 to 10 reps

Then:

10 minutes of handstand kick-ups on parallettes or floor

Finisher:

Hit 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 reps for time alternating between:-

1. Kettlebell double cleans or barbell power cleans
2. Sprawls

Qigong