Joint rotations
hindu pushups 3 x 15 (heels to the floor)
get ups bottoms up 16kg x 4 a side
goblet squats 24kg x 3 low prying holds
halo 16kg x 7 each dir
overhead walkouts 40kg x 2 laps around basement l,r

Pistols 12kg x 3,3,3,3

Handstand pushups & Pullups
HSPUs 5,4,4,4
Pull ups 5,5,5,5

Grippers
T x 10
#1 x 10

Standing wheels 5,5,5

I did not do handstand holds in the mobility phase of workout because of the HSPUs. Same workout as yesterday but I did pistols first and added a set of 3. Yesterday I held a one arm handstand on each arm for about 5 secs.