• Run: 3min
  *Can replace with bouncing, jump rope, stairs, or any comparable activity that gets your heart rate / body temp up

• Plank + downward dog (free-form exploration in/around plank and DD position): 1min
  *Intention: prepare wrists and shoulders for handstand while exploring angles and activations

2 sets (no set timing):

• Handstand: any

• Split squat: any variation of split squat or couch stretch that provides hip flexor stretch (hold for 5-10 breaths per side)

8 sets (begin set every 2.5 minutes; using interval timer: 8x @ 0-2.5-5-7.5-10-12.5-15-17.5min):

*RECORD FINAL SET OF ALL 3

• Pull-ups (pronated): 2B + 2R x 5-5-5-5-5-5-5-5 (8 sets of 5)

• Seated Overhead Press: 10lbs DB’s x 5-5-5-5-5-5-5-5
  *Same as Z press but seated on bench with feet flat on floor

• Back Squat: 45 x 5-5-5-5-5-5-5-5

2 sets (rest as needed):

*RECORD FINAL SET OF ALL 3

• Shoulder stand: explore opening position, don’t worry about time of holds (for now, our focus is transitioning from full tuck to open tuck, shown as steps 4 and 5 in the video demo linked)

• L-sit: explore angles, don’t worry about time

• Loaded butterfly stretch: 15lbs DB on each knee, hold or move in/out for 5-10 breaths
  *Note: depending on the video (or your feedback), these may or may not be the mobility exercise that stays in this slow

• Twist flop: 1min

• Jackhammer: 1min