• Run: 3min

• Downward dog + plank: 5 each + 10sec holds

• Hang: 20sec

• Split squat (kneeling version): 30sec / side

3 sets:

• Toe pulls (no set time, just keep going as long as quality balance attempts can be made)

• Mobility:

  • Set 1: kneeling split squat (30sec / side)

  • Sets 2-3: butterfly stretch (15lbs DB’s x 45sec)

• Rest 1min

5 sets (@ 0-3-6-9-12min):

• Bodyweight squats: 8p3s (8 reps, 3sec holds at bottom)

• Seated overhead press: 12.5lbs DB’s x 8

• Ring rows x 8
  *Rings at belly button height

3 sets (@ 17-21-25min):

• Shoulder stand (on chairs): no set time, just practice opening position

• Half L-sit (on chairs): 5sec per side

• Pull-ups: 3 reps (black band on one ring, red + yellow on the other)

• Drop stance: 5 reps per side, 3sec holds on all

• Pike hinge: 7.5lbs DB’s x 8p3s (8 reps, 3sec holds in stretch)
  *Standing on bench, let one dumbbell go on either set over the edge of the bench

• Twist flop: 1min

• Jackhammer: 1min

• Walk: 5min+