A) Warm Up
2 x (between poles):
Knee Pulls
Quad Pulls
High kicks
Spiderman
10 foam roller shoulder stretch
2 x:
10 wrist rocks forward and back – fingers forward
10 wrist rocks side to side – fingers pointing out
30 sec hold fingers pointing toward body
B) Handstand Work
EMOM for 18 min
Minute 1 – 10 shoulder touches (options: box, chest facing the wall, back facing the wall or free-standing)
Minute 2 – 15 tuck ups
Minute 3 – 30 sec plank on rings (actively push up through the shoulders)
C) Conditioning
3 x 1000m Row, Rest 1.5x
