Push-ups

Hollow Body hold

30 sec on - 15 sec off x 4 sets 1. Push-up Plank hold 2. Handstand Shoulder Shrugs

Deficit Pike HSPU

9, 7, 5, 3

Weight Plate Front Raise

General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Banded Trap Stretch

2 x 2:00

Kneeling Chest & Shoulder Stretch "Skin the Cat"

1 x 4:00

Strict Handstand Push up

30 sec on - 15 sec off x 4 sets 1. Quadruped Shoulder Taps 2. Hollow Body hold

Handstand Push Up Negatives

9, 7, 5, 3

Dumbbell Rollbacks

General Warm-up Amrap 5 min :60 sec Jumping Jacks or Ski Erg 10 Banded Face Pulls 5 Inchworm + Push-up 10 Banded Seated Row :30 sec Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Chest Stretch on Floor

2 x 4:00

Childs Pose on Box

1 x 4:00

Wall Facing Handstand hold

30 sec on - 15 sec off x 4 sets 1. Banded Pull-apart 2. Plate Overhead Carry @choose weight - Keep your rib cage down!!

Seated Dumbbell Press

15, 13, 11, 9

Feet Elevated Push-Up

General Warm-up 400m Ski Erg then 1-2 Rounds of 8 Banded Latissimus Pull Down 8 Push-up to Down Dog 8 Russian Kettlebell Swings Mobility 5 Reps each movement Skin the Cat Yoga Push-up Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Half Kneeling Latissimus Stretch Rings

2 x 4:00

Cobra Stretch

1 x 4:00