WARM UP – MOBILITY
Dynamic shoulder + thoracic rotations + activations
Overhead + wrist stretches
Hollow body drills + core warm-ups
Tech: Handstand balancing drills
WOD A
12 mins: Handstand balance practice & play
Beg: kick to wall holds, wall facing handstand holds
Int: Wall facing balance (working feet off the wall), Spotted freefloor balance holds
Adv: Establish max unbroken handstand balance (number of seconds, hands must remain in a 3×3 foot box to count)
*Handstand Hold*
Max static handstand hold
WOD B
*Dumbbell Delight*
Complete 5 rounds for time:
4 Double DB Devils press
8 Double Dumbbell push press
12 Alt. Renegade rows
16 Push-ups on dumbbells
20 Weighted / Anchored sit-ups (hold 1 DB on your chest, wrap feet around the other)
—
Rx: 50/35, but use a suitable DB weight (same pair for all movements) and adjust reps as needed.
ACCESSORY
2-3 rounds: rest as needed
12-15 Pec Flys
12-15 Tricep rollbacks
30s/side Side plank hold (Weighted hip)
