• Run: 2min at gentle pace

• Wall calf stretch: 30sec / side

• DB Lu raises: 2.5’s x 12

• Bent-over shoulder extensions: 2.5’s x 12

• Loaded butterfly stretch: 15lbs DB’s x 60sec

• Plank to downward dog: 5 reps of 5sec holds in both plank and DD

2 sets of handstand + mobility:

• Set 1:

  • Bent-leg heel pulls

  • Kneeling split squat / hip flexor stretch: 30sec / side

  • Rest 1min before set 2

• Set 2:

  • Straight-leg heel pulls

  • Deep squat: 40sec
    *Lower SLOWLY (5-10sec) into a deep, flat-footed squat; go as low as possible while remaining active in keeping knees out and back straight

3 sets of seated BB overhead press (OHP) and BB squats (rest 2min btw sets):

• Seated OHP: 35lbs BB x 9-10-11

• Barbell squat: 55lbs x 6-8-10p (p = pause at bottom of each rep)
  *Keep negatives slower than in video (~3sec)

3 sets of L-sit, shoulder stand, and stiff-legged deadlifts (perform all 3, then rest 2min btw sets):

• Shoulder stand: tuck x 12-12-12sec

• L-sit: tuck x 10-10-10sec

• SLDL: 55lbs x 10-10-10
  *RECORD ANY SET

EMOM: 5 minutes (5 sets, one set every minute on the minute; can use an EMOM/interval timer or just keep an eye on a stopwatch)

• Chest-supported DB row: 20lbs DB’s x 6-6-6-6-6
  *Aim for near exact technique and tempo in video (note: emphasize pulling with your back more than arms by pulling DB’s to sides of belly button rather than chest)

2 sets of chest-supported reverse fly + incline pec fly (perform both, then rest 2min btw sets):

*Set adjustable bench to only one notch of incline above flat setting

• CS reverse fly: 5lbs DB’s x 16-17
  *Note: aim to find an angle of pull where you feel your posterior delts more than your traps and rhomboids (though it’s normal to feel both)

• Incline pec fly: 5lbs DB’s x 1-1 ultra-slow rep (tempo: 20sec down, 10sec hold, 20sec up)
  *SKIP IF PAINFUL FOR ELBOW

• Jackhammer: 1min

• Walk: 5min+