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Exercises
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Week 46 · this week
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How the screens will show Mon 9 Nov
Push to screens
Mon 9 Nov
Handstand
Kratos Calisthenics
Burner
Bulgarian split squats
4 × 12
Air squats
6 × 20
Australian rows
5 × 12
Side plank hold
4 × 30s
Push-ups
5 × 15
Dead hang
4 × 40s
Plank hold
4 × 45s
Beginner
Frog stand
6 × 20s
Chest-to-wall handstand hold
6 × 30s
Handstand shoulder taps (wall)
6 × 10
Superman hold
6 × 30s
L-sit hold
6 × 20s
Advanced
Wall walks
5 × 6
Freestanding handstand hold
6 × 25s
Handstand shoulder taps (wall)
6 × 10
Chest-to-wall handstand hold
6 × 30s
L-sit hold
5 × 20s
Elite
Handstand push-up negatives
5 × 5
Handstand kick-up to balance
6 × 6
Heel pulls
6 × 5
Side plank hold
4 × 30s
Pike push-ups
4 × 10