Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.
One minute of jump rope (double under if you’re able) followed by one minute of rest.
Repeat for a total of five times.
Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.
One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement