Perform each day 2-3 times per week.
Day 1
META SKILLS (5-10 minutes)
Shadow Boxing - Jab, Cross, Hook, Block with front hand, block with back, weave, move.
Consecutive 5 second handstand entries in 5 minutes
ATHLETIC STRENGTH (10-20 minutes)
Deficit Push-Ups & Pull-Ups - 10DX I’ll go for 10 deficit push-ups and 3 chins.
BONUS
→ External rotations (cuban raises or seated external rotations) & Posterior Deltoids (Cable crossover or reverse flies.
OR
→ Tuck planche to 90 degree push-up bottom position & Front Lever Rows (Advanced)
STRETCH STRENGTH (5-10 minutes)
One Arm Hang
Wall Assisted Mexican Handstand (to looking at toes hanstand if you have it)
Day 2
META SKILLS (5-10 minutes)
Soccer ball shadow boxing
Skipping / Lymphatic bouncing / Bodyweight Romanian Rhythm Squats
ATHLETIC STRENGTH (10-20 minutes)
Alternate if possible.
Pistol Squats 10D3-5 (each side)
Razor Curls 10D1-3
BONUS
→ 10D10-20 Calf and Tib Raises on the same minute.
STRETCH STRENGTH (5-10 minutes)
Advanced Diagonal Stretch
Slant Board Zercher Jefferson Curl
*Optional test for front splits after
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