• 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)

• Twist flop: 1min

• Jackhammer: 20 breaths

• Walk: 5min+