Handstand Push-Ups and Toes-to-Bar
During minute one, you'll first perform five strict handstand push-ups, keeping your abs and butt tight on each rep. Then perform five more handstand push-ups with a kip, or using your hips and leg to give you extra upward force. (Here's a quick explanation of how this is done.) In minute two, you'll apply the same pattern to toes-to-bar, performing the move five times with strict form, then five times with kipping.
"This workout lets you build volume (100 reps of each) without burning out," says Khalipa. "Scale down as necessary to a number that you can maintain. The strict versions of each movement will develop pure strength and core stability, while the kipping motions will help with consistent skill work."
Total Time: 20 Minutes (10 rounds)