Advanced Calisthenics

can you complete this circuit devised by Primal Strength mastermind Paddy McIntyre?

1. ‘SKIN THE CAT’ (45 secs on, 15 secs rest)

• Holding the bar, kick your legs through your hands, then lower towards the floor to feel a stretch in your shoulders.

• Reverse the whole movement, then repeat.

2. DRAGON FLAG (45 secs on, 15 secs rest)

• Holding onto a weight (or rack) on the floor, bring your entire body vertically into the air, then lower slowly.

• Too hard? Tuck your legs, or extend one at a time.

3. UPSIDE-DOWN DEADLIFTS

(45 secs on, 15 secs rest)

• Holding a bar, turn upside down and, keeping your legs vertical, lower yourself until your back’s parallel to the floor, then bring yourself vertical again.

4. AUSTRALIAN PULL-UPS (45 secs on, 15 secs rest)

• Holding a low bar with your feet on the floor, pull up until your chest touches the bar, lower, then repeat.