RETURN TO FULL PROGRAM

    • 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

SARAH: PULL + SQUAT

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • Ring rows + squats, final set

  • Pull-ups + lunges: final set

  • Handstand: any set