Flexibility
4×0:20 Seated Pike Stretch

Static Shaping
3 Attempts at Max Effort L-Sit on Parallettes* (can sub in boxes, dumbbells, etc. just get your ass off the ground.) Just like last week, if your knees are bent you are wasting your time.
*If your max effort sets are not at least 0:20, accumulate 1:30 in total time.

Handstand Work
3×0:40 30 Degree Handstand Hold
14