• Arm circles: 20sec / direction

• Up & down flow: 2min (1min slow to emphasize body connection -> 1min quick-ish to increase heart rate)

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

• Passive hang: 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

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

• Side plank raises (elbow on bench): 8x, 1sec pauses at top & bottom
  *On all side planks, emphasize tilting at the WAIST rather than the hips

• Rest 2min before first set of handstands

3 sets:

• 0min:

  • Heel pulls (keep going until ~ RPE 7, RECORD THIS SET)

  • Navasana: 10x + 10sec hold (only tap heels down between reps; note: control negatives)

• 5min:

  • Elevated split-leg handstand (~25-40sec)

  • Jefferson curl: 15lbs x 10 + 20sec stretch

• 10min:

  • Elevated split-leg handstand (~25-40sec)

  • Side lying side leg raises: 15x + 10sec hold (complete both sides)

4 sets of ring push-ups + stiff-leg deadlifts:
*Note: R9 = ring strap length set to 9 (unless foot position specified, assume feet directly under bar rings are hung from)

• 15min:

  • PU: R9 x 10

  • SLDL: 75lbs x 8

• 20min:

  • PU: PU: R10.25 (heels to wall) x 3

  • SLDL: 115 x 4

• 25min:

  • PU: R10.25 (heels to wall) x 3

  • SLDL: 115 x 4

• 30min:

  • PU: R10.25 (heels to wall) x 3 (RECORD THIS SET)

  • Single-leg RDL: bodyweight only x 10 (TEMPO: 3232, 3sec up/down, 2sec holds at top and bottom; note: this means 10 reps will take 100sec, likely leading to substantial work by the foot and calf to stabilize the ankle)

Shoulder Stand + L-sit + Mobility (4 sets):

• 36min:

  • 8sec tuck shoulder stand

  • 10sec tuck L-sit

  • Pancake good mornings: 15lbs x 10 + 10sec hold

• 41min:

  • 10sec tuck shoulder stand

  • 15sec tuck L-sit

  • Pancake good mornings: 15lbs x 10 + 15sec hold

• 47min:

  • 12sec 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)

  • Drop stance squats: 6x per side; 1sec pause on first 5, 10sec pause on 6th rep (alternate sides on each rep)

• 53min:

  • 10sec bent-arm tuck planche (increase to 2 sideways blocks under head, 12”; RECORD THIS SET)

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

  • Middle split: 30sec (hands supporting from floor; front of foot on floor; RECORD)

• 58min:

  • Z Press: 12.5’s x 3

• 63min:

  • Z Press: 12.5’s x 3

  • 10 prone locust lifts + 10 prone cobra lifts + 10sec hold on final cobra

• Side plank raises (elbow on bench): 7x, 1sec pauses at top & bottom

• 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