1.) Ring dips
Adv- 4 x 5 hold 2 sec at the bottom
Int- 4 x 5
Beg- 4 x 5 use bands
2.) Handstand walk ME x 3
Handstand hold ME x3
3.) OH squats 5 x 3
Light weight practice form
4.) 400 m lunge with a plate (45/25#) every time you stop you burpee and jump on the plate x 3
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