RETURN TO FULL PROGRAM

    • Run: 2min

    • Wall calf stretch: 30sec

    • Hang: 30sec

    • Straight-leg bear crawl: 1min

    • Split squat stretch (kneeling version): 30sec / side

    • Wall/tree lat stretch: 30sec

    • Overhead arm raises: bodyweight x 20

    • Bent-over shoulder extensions: bodyweight x 20

    • Single-leg self-guided puppet: 90sec / side
      *Standing on one foot, keep all 3 other limbs in continuous motion while remaining in balance

  • Chest-to wall (or chest-to-tree) handstand leg switches:
    *Progress goal: increase “hover” time during switches (at 25sec into this video is a good example)

    • 3 sets (@ 0-3-6min)
      *No need to time, just keep going on each set until you reach RPE 7-8

    • RECORD ANY SET

  • 5 sets of ring push-ups (RPU) + single-leg RDL (contra-lateral: DB held in opposite hand from standing leg):
    *Set rings to roughly 3” from the floor (include ring setting in notes); TEMPO: All RPU sets will be done with 3sec negatives and a 1sec pause at the bottom.

    • @ 12-15-18-21-24min:

      • RPU x 10-10-10-10-10 (RECORD FINAL SET)

      • 1L RDL (3sec holds on all reps): bodyweight x 8-8-8-8-8

  • 6 sets of L-sit (LS) + shoulder stand (SS):

    • @ 30-32-34-36-38-40m:

      • All sets (1 rep): 3sec hold in full L-sit -> 3sec hold in FULL shoulder stand -> 10sec hold in bent-leg L-sit (RECORD ANY SET)

  • 1 set of ring dips + leg curls:
    *Set rings to roughly waist level or above

    • @45min:

      • Ring dips x 5 (RECORD THIS SET)

      • Leg curls: black band x 30 (set ring to roughly 6” above head when standing)

    • Walk: 5min+

HENRY: PUSH + HINGE

Session feedback / RPE:

*Video Submissions:

  • Handstands (any set)

  • RPU (final set)

  • LS to SS (any set)

  • Dips (only set)