• Run: 2min

• Calf stretch: 30sec / side

• Wall tibialis raises: 20x

• Prone Y, T, W: 10x each (Y x 10 -> T x 10 -> W x 10; tap floor btw reps, pause 1sec at the top of each rep; focus on using upper back and rear delts)

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

• Hang: 30sec

• Bodyweight squats: 5x (5sec holds at bottom of each)

Ring rows + bodyweight squats (EMOM: 1 round every minute on the minute):
*RING HEIGHT ADJUSTMENT: Top of rings just above hip bone

• @ 0-1-2-3-4min

  • 4-5-4-5-4 bent-leg ring rows

  • 11 bodyweight squats (slight pause at deepest point)

  • RECORD FINAL SET OF BOTH

5 sets of ring pull-ups + forward & reverse lunges:

• @ 12-15-18-21-24min:

  • Pull-ups (purple on one ring, red + black on other ring): x4 per set (from one set to the next, alternate which hand holds the ring with the purple band)

  • 14 lunges (7 / leg); forward lunges on sets 1 & 2, reverse lunges on sets 3-5 (complete all lunges on the first side before switching)

  • RECORD FINAL SET OF BOTH

Chest-to wall (or chest-to-tree) handstand leg switches:
*Progress goal: increase “hover” time during switches (at 25sec into this video is a good example)

• 4 sets (@ 30-34-38-42)
  *No need to time, just keep going on each set until you reach RPE 7-8
  
  NOTE: can replace 2 sets with heel pulls if you have a wall and/or a tree that you feel confident kicking up to

• RECORD ANY SET

• Hang: 25sec

• Jackhammer: 1min

• Walk: 5min+