• Run/stairs: 2 laps

• Wall straight-leg calf stretch: 30s / side

• Wall tibialis raises: 20x (1sec pauses at top)

• Free-form active hang: 25sec
  *Can include any scapular movement that doesn’t cause pain

• Straight-leg bear crawl: 1min (ultra slow)

• Goblet squat hovers (5lbs): 1min, alt 5sec full squat / 5sec hover squat

• Prone W (mimicking squat rack): 10x + 10sec

• Wrist warm-up: 8x each (first knuckle, finger pads, full push, pull, wrist curl)

• Prone body line: 10sec no-lift activation + 10sec lift

• 2min rest before first handstand

3 sets:

• 0min:

  • Chest-to-wall free-form handstand (no set time, aim for RPE 7)

  • Split squat (2 black risers): 10 reps + 10sec hold (complete both sides)

• 5min:

  • Elevated split-leg handstand: ~25-40sec

  • Split squat (1 riser): 30sec hold (complete both sides)

• 10min:

  • Elevated split-leg handstand: ~25-40sec

  • Split squat (0 risers): 30sec hold (complete both sides)

4 sets of pronated ring pull-ups (B = black band; R = red band) + squat prep:

• 15min:

  • PU: 2B + 2R x 6

  • Bent-leg calf stretch: 10 raises + 10sec stretch

• 19min:

  • PU: 2B + 2R x 8

  • Half kneeling side shift: 5 x 5sec per side

• 24min:

  • PU: 2B + 2R x 9

  • Supine knee extensions: 7.5lbs x 15 per leg

• 29min:

  • PU: 2B + 2R x 10 (RECORD)

  • Full bodyweight squats: 5 x 5sec holds

4 sets of BB squats + chest-supported (2-arm) DB rows:
*XpYs = X reps w/ Y sec pauses

• 34min:

  • Squat: 45lbs x 5p5s

  • Row: 15’s x 12

• 39min:

  • Squat: 45 x 10p (p = brief dead stop at bottom of all reps)

  • Row: 20’s x 12

• 45min:

  • Squat: 45 x 11p

  • Row: 20’s x 12

• 51min:

  • Squat: 45 x 12p (RECORD)

  • Row: 20’s x 12 (RECORD)

1-arm preacher curls:

• Starting at 57min, perform 12 reps with 12.5lbs every 2 minutes until the first set in which you aren’t able to reach 12 (57min, 59min, 61min, etc.)

• Start on right arm and match final set rep total with left

• Couch stretch: 30sec hips forward + 30sec hips back

• Twist flop: 1min

• Jackhammer: 1min

• Standing meditation or savasana: 3min+