ExerciseSetsRepsJog13-5 minBear Crawl120 metersHandstand Walk220 metersForward Roll220 metersHandstand to Forward Roll220 metersDive Roll220 meters
ExerciseSetsRepsBarbell Back Squat110Cossack Squat*110Jump Lunge110Tuck Jump110Scap Pushup**110Pushup110Ring Dip110Wrist Pushup***110* Squat low with one leg stretched out to the side. Do five reps on each leg.
**Keep your elbows locked out, lowering your body and pushing up using only your shoulder blades.
***Pushups done on the back of your hands.
Then, Rest 1 Min Between Sets of:
ExerciseSetsRepsL-Sit to Tuck Planche* on Parallel Bars510 secStraddle Press to Planche*55*A planche is holding your body parallel to the floor with your hands on a set of parallel bars or rings or on the floor.
ExerciseSetsRepsRussian Pushup*510Russian Dip**310Archer Pushup***510Handstand Pushup310*During the down phase of a regular pushup, drop your elbows to the ground, rock all the way back and then forward on your elbows, and then push up. That’s one rep.
**Dips performed not on parallel bars but on high blocks set parallel to each other. Your hands are flat on the blocks.
***Pushups performed with one arm extended all the way to your side. Do five reps each way during each set. SEE ALSO: Batman v Superman: Battle for Best Body