MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

HANDSTANDS

A) 5 Sets
Max rep strict wall climbs
10 Crow rocks

B) 5 Sets
Wall climb + max rep shoulder taps

C) 5 Sets
Paoli’s kick to extended hand stand progressions

D) 8 Rounds for skill – try not to rest
12m Hand stand walk with forward roll out finish
Max rep skin the cat

CONDITIONING

3 Rounds
20 Deadlifts
X Dips

A) 100/70kg – 12 Dips
B) 112.5/77.5kg – 15 Dips
C) 125/87.5kg – 21 Dips

OPTIONAL EXTRAS

Programmed work or

3 Rounds
8 Strict press + 30sec overhead hold