• Run: 2min at gentle pace

• Plank to downward dog: 5 reps of 5sec holds in both plank and DD
  *As in video, exaggerate the opening of the shoulders in DD; to make it easier to emphasize this, slightly bend the knees and do not shorten your hand/foot distance used for plank

2 sets of handstands + mobility:

• Set 1:

  • Bent-leg heel pulls

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

AMRAP: 10 minutes

*Track total # of sets to submit below

1 round =

• Lat pull-downs: 50lbs x 4
  *Semi-wide overhand grip and full range-of-motion as displayed in video with full overhead stretch and touch to upper chest

• Z press: 35lbs x 4

• Lunges: bodyweight x 5 per leg (alternate legs on each rep)
  *On odd # sets, perform reverse lunges with forward lean as shown in video; on even sets, perform forward lunges as at start of video

AMRAP: 10 minutes

1 round =

• Smith rack push-ups: hook 2, 4 reps
  *Set bar at about halfway btw knee and hip height

• Inverted rows (legs bent): hook 5, 4 reps
  *Position so that bar pulls toward lower chest

• Single leg hinge: 4 / leg
  *For now, we will only be using the middle of the 3 angles demo’d in the first minute of the video (2 touches per hand on one leg, then repeat on second leg)

AMRAP: 5 minutes

1 round =

• Seated leg curls: 40 x 10

• Lu raises: 2.5lbs DB’s x 10
  *Find the best feeling arm path to allow for full range of motion as in video - note that the palms face out at the top, though it’s okay if this is less exaggerated than in video

• Bent-over shoulder extensions: 2.5lbs DB’s x 10
  *Unlike video, turn palms forward at start and increase range of motion so that back of hands reach toward ceiling well behind torso (only to the extent that you can do without rounding your back)

• Jackhammer: 1min

• Walk: 5min+