RETURN TO FULL PROGRAM

    • 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

    • Bent-leg inverted row x 5-5-5-5-5-5-5-5 (8 sets of 5)
      *Set squat rack so that barbell is at belly button height; pull bar toward mid to lower chest

    • KPU (knee push-ups) x 5-5-5-5-5-5-5-5

    • DEADLIFT: 45 x 5-5-5-5-5-5-5-5
      *Any amount of knee bend that feels best as long as the bar gets all the way to the ground every rep

  • 2 sets (rest as needed):

    • 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

    • Twist flop: 1min

MAURA: B Session

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • Row, final set

  • KPU, final set

  • Deadlift, final set