Wednesday's training

warm up:
complete 2 rounds of:
wrist flexion raises x 10reps
fin push ups x 20reps
scapula push ups x 30reps
scoop rocks x 40
strength:
complete 4 rounds of:
rope climbs x 7m
handstand push ups x 5 / dips x 8 reps

Complete 4 rounds of:
L sit hang x 15sec
Planche Leans x 12
Toes To Bar x 12
Piked Handstand Hold x 30sec
Bent Arm Hold x 15sec
Cuban Rotation x 1min
Protracted Push Ups x 8
Sidelying External Rotations x 10