Dynamic (up and back)

Calf and achilles pumps,

Scap pull ups, lat pull backs, hollow and arches into knee raises into straight leg raises into toes to bar

Air squats with thoracic twists

Handstand holds, pulses into lowers, strict and kip


Strength Development:

Handstand Holds/D- unders


10 Minute EMOM


·  1st Min: 15 sec handstand hold

·  2nd Min: 20 Double unders & stretch



·     Technique

·     Active shoulders





20 Minute AMRAP


·   4 Handstand Push-ups

·   6 Toes-to-Bar

·   24 Double unders



·   Consistent Sets

·   Challenge yourself