“QUARANTINE DAY FORTY EIGHT”
RONIN DAY 11
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Standing straddle 3min
Forward fold 2min
Cobra 2min
Pigeon 1min per side
Squat hold 1min
Kendo (the way of the barbell)
30 push jerks
“MAY THE 4th BE WITH YOU”
For quality:
1min one arm handstand hold
20 pistols
1min L-sit hold
20 pistols
1min front planche hold
20 pistols
1min hollow hold
20 pistols
1min arch hold
Note: Scale everything as needed as long as it’s challenging for you. Aim for good mechanic and ROM
Accessory work
Shoulders of steel
Strict deficit handstand push ups ladder
Note: Aim for around 7 to 10 sets. Build up the deficit. Regardless of where you’re at, work on it
Stability and balance
5 sets
10 split squats (per side)
