Hey guys,
So here's my workout plan that im gonna be working on for the next while, just wondering if i could get a couple peeps opinions on what they think about it 
Workouts generally take 30-45 mins at the most.
Monday:
8Am - Pullups, following recon ron pullup program.
Midday- Planche 6x10s
B Dip (2x10)
Evils (3x5..i call them evils cos its a dip 2-4 seconds down, then one arm outstretched to the side and held for 2 seconds then brought back, then the other, then 2 seconds up again. its really damn hard to even get 5 reps).
Wall HS Hold/Runs (depending on mood) 3x 60s
Hollow Rock 4 x 25
+1 min L sit hold
Late evening (8-10 pm) - 2x5 Muscleups
- 3 x 5 Pistols
- 3 x 50 Mat jumps (literally, stacking gym mats to chest height and jumping on em, its harder then i thought)
-Flips
Tuesday:
Morning: Captain of Crush Grip training.
Workout:
Half FL 6-x10s
LSit 10 seconds->shoulder stand 3x5
PS Flys 3x5
Jumping over a height 3x10
1 Min HS Hold
Thursday:
Slow & Wide Muscle up Rings 3x5 (slow & wide until form goes crappy, then its narrow muscle-ups at a normal pace)
Rope climb 3x
Skin/Cat 3x5
Flips
Friday:
8 am – Pullups (5x ?)
Workout:
HSPU (against wall) (3x10)
LSit 6 x 10 s
Cross dips (3x5)
Dips (5 x 10)
1 Min handstand hold.
Saturday:
Prehab shoulder
+Swimming or Sprinting.