Warm Up
Forward & Back Crawls x 2
Bridge Crawls x 2
Wrist Warm Ups
Lazy Puppy Pose
Thoracic Spinal Twist
Dead Hang (Aim for a total 60s)
Pike or Wall Shoulder Taps
12 Min
Push
Pike Pushups – 4 Sets of 8
Pseudo Planche Push Ups – 2 Sets of 10
12 Min
Pull
Switch Grip Pullups 3 Sets of 8
(Optional Upgrade to Superset Rows to Failure)
12 min
Mobility
Do 2 rounds of:
Tip Toe Ankle Mobility Sequence
Wall Knee Tap Mobility Drill
Squatting Knee Taps
Seated Pistol Squat Lifts (or Pistol Squat Rocking)
10 Min
Legs
Box Step Up / Down (or Pistol) 3×10 per leg
No breaks, keep switching legs.
10 Min
Core
Ships – 50 (Try to do in a row, then break up to a few at a go till you hit 50)
3 Min
