3-5 minutes of workout prep
close stance goblet squat holds x 10sec. x 2
skater squat x 5/side – no weight
single leg DL x 10/side
bottoms up walk x 20m per arm


a1 Paused Push Press x5 reps x 3 sets, rest 45-60 sec. **pause in dip
a2 single leg RDL x 10/side x3 sets, rest 45-60 sec.
b handstand hold practice – 3 sets for max time with perfect form
8 DL @ 50%
60 sec. max calories on AB
rest 2 minutes
x3 rounds

rest 3 minutes

20 sec. Burpees
rest 40 sec.

Cool Down:
wall stretch x 45 sec. per leg
pigeon pose x 45 sec. per leg
cobra pose x 20