Scales- alternating between front scales and back scales
Accumulate 50 reps on each leg
25 front/25 back
Using rogue ploy boxes/benches/plates
3-5 minutes of l sit
Hand stand practice
Accumulate 3 minutes inverted
Can use boxes, wall walks, kick up
3-5 minutes of plank.
No more than a 30 second set on any movement or no more than 5 reps of scales.
Total time allowed is 30 minutes
Every 3 minutes for 30 minutes
3 back squats
Accumulate between sets
150 calories on rowers/ski ergs