• Down & Ups:

  • 5x to back

  • 5x to chest

  • 5x to cross-legged sit

• Bear crawl: 1min

• Split squat stretch (front foot on chair): 30sec / side

• Prone Y/T/W: 10x each (Y x 10 -> T x 10 -> W x 10; tap floor btw reps, pause 1sec at the top of each rep; focus on using upper back and rear delts)

• Rest until fully recovered before beginning rotation 1 (and again before rotations 2 and 3)

As many rounds as possible in 5min:
*Keep track of how many sets you get for submission form below

• Knee push-ups x 5

• Bodyweight squats: 3x5sec (3 reps with 5sec holds at the bottom)

As many rounds as possible in 5min:
*Keep track of how many sets you get for submission form below

• Handstand kick-up to wall: 2x; 1x/leg (stay on wall for 5sec hold after each kick-up)

• Single-leg RDL: 10sec hold at bottom, 1x / side

As many rounds as possible in 5min:
*Keep track of how many sets you get for submission form below

• Crow: 10sec hold

• Kneeling lunges: 5 / leg (odd # sets: reverse lunges; even sets: forward lunges; see link for full demonstrations)

• Crab bridge: 10x + 10sec hold

• Jackhammer: 10 breaths

• Walk: 5min+