"Visionary is a self-fulfilling prophet. Don't predict the future. Create it."
- Leland Kaiser

Developing your handstand is a potent tool for developing upper body strength and balance, agility, accuracy, and coordination. The rings present the toughest handstand:
http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html


Run 800 meters.
Back Squat 10-10-10-10-10 reps.
Run 800 meters.

Notes:
1. Rest as needed between run and squat.
2. Max load on squats, min time on runs.

50 Sit-ups.
Sprint 2 miles on Bike.
30 Handstand Push-ups.
Sprint 2 miles on Bike.
50 Sit-ups.

1. Rest as needed between efforts.
2. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.


For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.

Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.


REST