Done :)

Warm-up

• Tabletop spine, hip, and scapula loosening (~1min)

• Free-form seated “morning stretching” (~2min)

• Downward dog loosening (10 deep breaths)

Animals + Handstands
Rest 1-2min btw sets

• Hand / wrist prep: ~1-2min of gentle hand, wrist, and finger stretching (any)

• Bear (lift-step x 16)

• Monkey (3 sets)

  • Set 1: low cross-step x 12

  • Set 2: high monkey x 8

  • Set 3: switchback x 4 per side

• Split handstand wall holds (2-4 sets of 20-30sec)

• Lizard (2 sets):

  • Set 1: Knee push-ups x 10+

  • Set 2: Full crawl x 10+

• QDR (1 set): 10-15sec per side

Pull-ups
Rest ~2min btw sets

• 1 set of 8 scapula pulls (from hanging, retract shoulder blades down and back with minimal elbow bend and lower back to full hang with control)

• 2-3 sets of negative chin-up (aim for just a smooth, controlled descent on the first set and gradually add time on sets 2-3)
  
  *Underhand chin-up grip on bar

• 1 set of dead hang: hold for 5 deep breaths

Cool-down

• 5 deep breaths in crab bridge stretch

• 1-2min arm / body shaking and/or 5min walk