Do CFWU 2x without the dips then the following.

Weighted dips 5-5-5-5-5 reps

Post loads and bodyweight to comments.

Be sure to use the gravatron and rest all you want between reps.

If you don’t need the gravatron, holding a dumbbell between your feet works great for added resistance.

Practice Handstands against the wall, Total 2 mins inverted.

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Complete as many rounds in 20 minutes as you can of:

1 Front Squats
1 Push Press

Add a rep to each movement at the end of each round.
So second round has 2 SDHP, 2 Front Squats, 2 Push-press.
The third round has 3 SDHP, 3 Front Squats, 3 Push-press, ect…

Post rounds completed to comments.

Try using 10 or 12 pound dumbbells.

Remember to drive these movements with your legs!

Compare to 5/11/07

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Perform a max set of push-ups, then rest 1 min

Do Tabata Air Squats (20 on, 10 off x8)

Rest 1 min, then perform a max set of push-ups.

Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all ten intervals.

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Post loads to comments.

Be sure to go from a full squat to lock out on each rep.

L-sit 1min total
Handstand 1min total