• Arm circles: 20sec / direction

• Up & down flow: 2min

• Prone W to prone handstand body line: 6x w/ 3sec pauses
  *Lift into prone W -> 3sec hold -> controlled transition to body line -> 3sec hold -> set arms down -> lift back up to 3sec body line hold -> transition to W -> 3sec hold -> set arms down -> repeat (one full sequence of this = 2 holds per position, so 3 rounds = full set of 6

• Hang (rings): 30sec

• Side arm raises to full overhead position: 2.5lbs plates x 10

• Bent-over shoulder extensions: 2.5lbs plates x 10

• Wrist prep sequence: 5x + 5sec hold each
  *1st knuckle -> fingers -> hand push -> hand pull -> wrist flex

• Rest 2min before first set of handstands

4 sets (@ 0-4-8-12min):

• 25-40sec split leg hover balance practice

• Note: After any set of 3+ bails due to going over, follow with a set attempting to maintain light single toe contact on step

EMOM (every minute on the minute)

• 16-17-18-19-20min (5x): 6.5lbs x 5 per set (25 total reps)

5 sets:
*Note: R9 = ring strap length set to 9 (unless foot position specified, assume feet directly under bar rings are hung from)

• 24min: R9 x 10

• 28min: R9.75 x 5

• 33min: R10.25 x 5

• 38min: R9.75 x 5 (heels to wall)

• 43min: R10.5 x 3 (heels to wall)

Shoulder Stand + L-Sit (4 sets):

• 48min:

  • 8sec tuck shoulder stand

  • 10sec tuck L-sit

• 52min:

  • 10sec tuck shoulder stand

  • 15sec tuck L-sit

• 56min:

  • 10sec bent-arm tuck planche (6” block under head)
    *NOTE: as in linked image, back should be rounded — lower hips rather than extending spine to get head clearance

  • 10sec half L-sit (1 leg straight, 1 leg bent; switch legs after 5sec)

• 60min:

  • 10sec bent-arm tuck planche (2x4” blocks to get 8” floor clearance under head; RECORD THIS SET)

  • 10sec half L-sit (1 leg straight, 1 leg bent; switch legs after 5sec; RECORD THIS SET)

• Twist flop: 1min

• Jackhammer: 1min

• Bench pec stretch: 1.25lbs plate in each hand x 60sec stretch

• Shoulder capsule stretch: 30sec

• Savasana: 3min or longer