handstand holds 1 min x 3 (after practicing handstands)
pull ups 3x5 (all way above bar with a pause)
box jumps 3 x 15 (waist high)
L sit holds 3 x 10 seconds (hold self up on 2 bars and hold legs straight out)
Overhead squats 3x12 45lb, 55lb, 65lb ( i have bad shoulders so do these more for core activation)
Front squats 95lbs 3x12
wall balls 20lbs 3x15 (check out my youtube channel for video if you don't know)
walking lunges 50lbs 3x15 each leg
row machine 500meters
1min plank!
get it!! work hard. sweat a lot. have fun!!