Muscle-up instruction and practice for 12 minutes
Handstand practice for 12 minutes
L-sit practice for 12 minutes
Strength:
Establish 1RM bench press
3 sets:
8-10 reps DB bench + skull crusher 1 for 1
10 “around the worlds”
5 KB windmills, each side heavier than last time
finish with 2 sets to ABSOLUTE failure:
Banded OH tricep exensions
Bandec bicep curls