• Run: 2min

• Wall calf stretch: 30sec

• Hang: 25sec

• Straight-leg bear crawl: 1min

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

• Wall/tree lat stretch: 30sec

• Overhead arm raises: bodyweight x 20

• Bent-over shoulder extensions: bodyweight x 20

• Single-leg self-guided puppet: 90sec / side
  *Standing on one foot, keep all 3 other limbs in continuous motion while remaining in balance (or if training with Henry, you can use your hands to give each other targets to follow!)

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)

• 3 sets (@ 0-3-6min)
  *No need to time, just keep going on each set until you reach RPE 7-8.
  
  NOTE: can replace 1-2 sets with heel pulls if you have a wall and/or a tree that you feel confident kicking up to

5 sets of ring push-ups (RPU) + single-leg RDL:
*Set rings to roughly 18” from the floor and place feet directly under where rings are anchored from

• @ 12-15-18-21-24min:

  • RPU x 5-6-5-6-5 (RECORD 4th set)

  • 1L RDL (3sec holds on all reps): bodyweight x 9-9-9-9-9 (9 reps on all 5 sets)

4 sets of ring L-sit:

• @ 30-33-36-39m:

  • All sets: 5-10sec hold in bent-leg L-sit (RECORD LAST SET)
    *Set rings 12-18” from ground and lift feet barely off the floor; keep your arms as straight as possible and tight into your body; expect lots of shaking and instability the first day doing these :)

1 set of leg curls:

• @45min:

  • Red band x 30 leg curls
    *set ring to roughly 1’ above head height while standing

• Twist flop: 1min

• Jackhammer: 1min

• Walk: 5min+