Ten - 100 meter sprints with 3 minutes rest between sprints. During the rest period, I worked on handstands and free standing handstand push-ups (HSPU's). This workout was done barefoot in the grass at UNF stadium. Sprints felt fast and handstands were strong and solid today.
Later in the evening I did supersets of:
Straight arm tuck planche holds: 10x6 seconds and
Tuck front lever pull-ups: 6x3.
I would hold a planche, rest for approx. 90 seconds, do a front lever pull-up, rest for 90 seconds and repeat the sequence. These, like the workout earlier felt extremely strong and I wasn't beat down after either today.
Pseudo planche push-ups (pppu's): 6x5, rotated fingers facing forward, backward, and on dumbbells. Supersetted with:
Tuck front lever holds: 10x6 seconds. The last four sets of the lever hold, I supersetted with: Standing wheel rollouts: 4x6
Tuck back levers: 10x6 seconds, supersetted with:
L-sits on parallettes: 10x6 seconds
Full range of motion (ROM) HSPU's on parallettes: 3x3 supersetted with:
L-pull-ups: 3x3. Did first set of pull-ups on 2" manila rope, second set overhand on pull-up bar and third set underhand on PU bar.