A: 10 Min practice beat swings in rings
Less power is better, focus on being in control of the rhythm. Perfect hollow and arch body position.
In hollow the thumb should be pointed backwards and in the arch the thumb should be pointed forward.

B: 3 set
500 Meter row
10 Deficit Handstand push-ups @ 2″
20 Toes to bar
Rest 3 Min

Workout 2:
C: 3 Sets
20 Cal Bike
8 Strict Chest to bar
50 Feet handstand walk
Rest 3 Min

D: Stretch
60/60 Sec split

Shoulders and Spine