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Monday
Baseline
Wrist Mobility
PVC mobility
3x
20 sec Hollow hold
5 Pushups
10 Walking Lunges
Bear Crawl
Handstand Progression
5 x
30 sec Tripod*
*Hold pike position if tripod is too advanced, or advance to headstand if able.
Goal is to work up to 30 sec hold. Be sure to write down how long you were able to hold on each set. Workout journal is a must to progress in this! Once you achieve 5 sets of 30 seconds, it’s time to progress to the next level.
Work Capacity
20-15-10-5
Pushups
50m sprint/ walk back
Ring Rows
50m sprint/ walk back
Durability
Rolling/ stretching