20 handstand push-ups
GENERAL WARM-UP | 2:00
1:30 run, row, bike, ski, or single-under
PVC STICK GAMES | 5:00
Call “right” or “left” for athletes to rotate to the next PVC in that direction.
If any athlete lets their PVC drop then the group has to do a penalty movement.
If no one drops the PVC after 5 calls, increase the size of the circle.
20 high knees
:30 pike push-up hold
HANDSTAND SKILL PRACTICE | 12:00
200-m jog, row, bike, or ski
:30 Shoulder taps
:30 shoulder taps in pike
5 partial wall walks
3-5 wall walks
:30 partial kick-ups
3-5 sets x :30 handstand holds or pike holds
MOVEMENT PREP | 4:00
5-10 HSPU or scaling option for workout
STRETCHING | 6:00
1:00 banded shoulder stretch/side
1:00 alternating scorpion stretch