- 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
- Incline triceps extension: 10lbs DB’s x 5-5-5-5-5-5-5-5 (8 sets of 5)
- Seated hammer curls: 10lbs DB’s x 5-5-5-5-5-5-5-5
- Reverse lunge: bodyweight x 3 / leg (alternate legs on each step)
- Twist flop: 1min
- Jackhammer: 1min

*VIDEO SUBMISSIONS:

Row, final set RIR:

KPU, final set RIR:

Deadlift, final set RIR:

Additional notes (optional):