Movement Flow
Every 2 min for 24 min (try nose breathing for all movements if comfortable)
1. 6-8 kang squats + 30-40s Sumo squathold pushing knees out with elbows
2. 6-8 Full ROM slowmotion scapula pushups + 30-40s alt. downward dog toe taps
3. 6 high quality windmills each side (light to medium weight of your choice)
Stretching
5 min seated straddle (3 min min middle / 1 min each to sides)
3 min T-spine Opener (1 min each wide/middle/narrow grip)
Breathing
3-5 min nose breathing
For 10 min practice Handstand walk outside if possible
Alternative: Practice (wall supported) shoulder taps in sets of 10-20
8-10 sets of:
3 High hang Vertical Snatches (focus on speed under the bar)
@ first weight after empty bar and work up by feel (not max!)
Alternative with no Barbell:
Every 2 min for 10 min
3 reactive broadjumps for distance (keep ground contact as short as possible from jump to jump)
6 sets of:
4-6 tempo Frontsquats @ 31X1 (+3-7% from last week)
rest 90s
Alternative:
6 sets
4-6 weighted pistols @ 31X1 each side (go heavier or 1-3 more reps than last week)
rest 45s between legs
(use DB/KB/loaded Backpack)
6-10 sets of:
X Strict HSPU
rest 30s
- add 1-2reps from last week if you finished 10 sets, otherwise to more sets with the same reps -