Headstand, Handstand and Handstand Push-Up
WARM-UP: 30 sec / 15 sec Rest
Jumping Jacks
Arms Rotations
Shoulders Extensions
Samson
Inchworm with Push-Up
Hollow Hold
Arch Hold
Push-Up to Down Dog
Plank Shoulder Taps
Jumping Jacks
Mobility: Wrists / Pecs on the floor / Triceps / Child’s Pose
Technique:
Tripod Position:
Tripod (Knees on the Floor) and
Pike Push-Ups
10-10-10 (1min rest between sets)
Headstand
Wide Feet on the floor (Hips Over Shoulders) 2x 30s
Foot on the floor 30s each side
Headstand 2 x max time
Handstand
On the Floor 30s
Handstand to a Wall or Plank Feet on the Wall
3 x 1 min (1:30 rest between sets)
WOD: EVERY 1:30 FOR 15 MIN ALTERNATING BETWEEN:
5 HSPU (Knees on Floor, Pike, Knees on couch, Feet on couch, Negative, Kipping, Strict)
3 WALL WALKS (or 30s Plank Feet on Wall Hold)
Core Conditioning: TABATA Hollow Hold