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The tornado 360 is one of the basic dynamic movements in calisthenics. It consists of making a change of hands that will facilitate the subsequent complete turn. Practice changing hands on a low bar to get used to how the move is performed. The program has some simple strengthening routines that will help you get out of it quickly.
The program is designed to be done twice a week, with an extra strengthening routine in case you want to do a third session.
The duration of the routines is between 20 and 45 minutes approximately.
Use intermediate breaks between 1' and 2'30”.
Read the descriptions of the progressions and analyze the videos so that you are able to perform the correct technique.
Being able to do at least 5 pull-ups.