• Run: 2m

• Down & ups: 10x
  *Standing -> lying on chest

• Wall straight-leg calf stretch: 30sec / side

• Hang: 20sec

• Arm raises to full overhead position: 2.5lbs plates x 10 + 15sec straight-body hold at top position of last rep

• Bent-over shoulder extensions: 2.5lbs plates x 10

• Wall wrist prep sequence: 8x each
  *1st knuckle -> fingers -> hand push -> hand pull -> wrist flex

• Rest 2min before first set of handstands

3 sets:
*Start a stopwatch from 0:00 and use times below for starting each set

• Set 1:

  • Handstand: Heel pulls (no set time, go until challenging but not straining)

  • Navasana: 10x + 10sec hold (only tap heels down between reps; note: control negatives)

  • Rest 1-2min

• Set 2:

  • Handstand: heel pulls

  • Jefferson curl (weighted standing forward bend): 15lbs x 10 + 10sec stretch

  • Rest 1-2min

• Set 3:

  • Handstand: heel pulls

  • Side lying side leg raises: 10x + 10sec hold

  • Rest 1-2min

• Seated leg curls (set 1): 30 x 22

• 5 sets, EMOM (1 set every minute): Incline bench to overhead press: 45lbs x 8-7-8-7-8

• Seated leg curls (set 2): 40 x 16

3 sets of push-ups (full lock-out to chest tap on floor every rep): + Romanian deadlifts:

• Set 1:

  • Push-ups: RPE 6

  • RDL: 55lbs x 20

  • Rest 1-2min

• Set 2:

  • Push-ups: RPE 7

  • RDL: 55 x 20

  • Rest 2-3min

• Set 3:

  • Push-ups: RPE 8

  • 55 x 20

  • Rest 2-3min

• Dips:

  • 5 sets, EMOM (1 set every minute): 5 sets of 6

  • Rest 3-4min

• Lateral “Lu raises” to full overhead position:

  • 3 sets, EMOM (1 set every minute): 5lbs x 3 sets of 12

• Wide-leg Jefferson curl: 15lbs x 10 + 10sec stretch

• Bench pec stretch: 5lbs DB’s x 30sec stretch

• Twist flop: 1min

• Jackhammer: 1min

• Standing meditation or walk: 2min+