Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.5 push-ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps – 10 rounds, then 100m dash 80% – 3 rounds.Plebs plank, bottom of squat, hollow rock hold, 30 seconds each – 10 rounds (use the transition times as your rest periods, they should be as brief as possible).5 squats, 5 push-ups, 5 sit ups – 20 rounds.10 push-ups, 10 one-legged squats (5 each side) – 10 rounds.Burpee to the push up position, do 10 push-ups, burpee out – 5 rounds.30 second handstand, 30 second bottom of the squat hold – 10 rounds.7 squats, 7 Burpees – 7 rounds for time.Run 1 mile with 100 air squats at midpoint, for time.Handstand to jack-knife to vertical jump – 30 reps.Tabata squats (count your lowest score).Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups – 5 rounds.Handstand 30 seconds, to squat hold 30 seconds – 10 rounds.Run 400 meters, 50 air squats – 4 rounds.“L” sit off the floor hold for 10 seconds – 10 rounds (if you can’t do that, sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead).10 Burpees, 100m sprint – 10 rounds for time.Handstand for 30 seconds or 5 handstand push-ups, 400 meter run – 4 rounds.10 walking lunges, 10 push-ups – 10 rounds.50 sit ups, 400 meter run/sprint/walk – 3 rounds.Sprint 100 meters, walk 100 meters – 10 rounds.Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds.Spend a total of 3 minutes in a handstand.10 vertical jumps, run 400 meters – 5 rounds.10 push-ups, 10 squats, 10 sit ups – 10 rounds.Run 1 mile, doing 10 air squats every 1 minute.10 vertical jumps, 10 push-ups, 10 sit ups – 4 rounds.10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.Handstand 30 seconds, 20 air squats – 5 rounds.Run 1 mile, lunging 30 steps every 1 minute.
Handstand 30 seconds, 10 squats – 8 rounds.3 vertical jumps, 3 squats, 3 long jumps – 5 rounds.Do one air squat and take one breath (you can breathe all you want while you do the squats), do 2 and take 2 breaths etc, up to 10, and then come back down to one.10 push-ups, 10 air squats, 10 sit ups – 6 rounds for time.Spend a total of 5 minutes in a handstand, or headstand (if you are using the headstand do not stay over a minute at a time).Invisible Fran: 21-15-9 of air squats and push-ups.10-9-8-7-6-5-4-3-2-1 sets of sit ups and a 100 meter sprint between each set.
5 push-ups, 5 squats, 5 sit ups – 20 rounds.
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