WARM-UP

15 hip extension

15 sit-ups

15 back extension

10 push-ups

15 scapular retraction

2 rounds

WORKOUT

8 kettlebell swings (2 pood) scale down if needed

6 handstand push-ups (cant do a push-up, just do a hand stand for 1 min.) 

4 muscle-ups (if you can’t do a muscle-up do 12 pull-ups and 12 dips)

5 rounds for time

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