Planche hold (straddle attempt/only right leg/ only left leg)+ advanced tuck planche push-ups (4 serie x max sec/ max sec/ max sec/MAX rip)
Dragon Flags (4 one armed, 2 circles, 4 oblique crunches, 4 straddle df to full df) (3 serie)
Dragon flags with ankle weights (2,5 kg) (1 serie x 10 rip) Only eccentric phase!
Bent arms full planche (Max sec) + 6 l-sit to v-sit (1 centrale, 1 sx, 1 dx), 6 l-sit kicks,6 straddle l-sit to l-sit. repeat 3 times each set! (3 serie)
V-sit to tuck planche + tuck planche PU(3 serie x 7 rip)
Human flag Pull-ups with 1/2 ROM (3 serie x fianco (each side) x 6 rip)
2 one leg front lever slow muscle ups + tuck planche on the bar + spin MU + 2 mixed grip MU (2 serie)
2 one leg front lever slow muscle ups + tuck planche on the bar+ spin MU + 2 close mixed grip MU presa (1 serie)
Front lever hold attempt + one leg front lever to back lever (3 serie x max sec + 3 serie x gamba (each leg) x max sec)
1 arm hanging leg lifts + scissors kicks in 1 arm l-sit hold (2 serie x braccio (each arm) x 3 rip/ 12 rip)
Hanging leg lifts without breaking the l-sit (1 centrale con hip-up, 1 a sx, 1 a dx) (3 serie x 10 rip)
Ice cream makers (3 serie x 6 rip)
