Warm Up
10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
1 Min Tuck Hang

Banded Pass Through
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.

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AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)
1 V-Up
1 Glide Kip/Bar Muscle Up
1 Bar Dip

then

2 V-Ups
2 Glide Kips/Bar Muscle Ups
2 Bar Dips

then

3 of each - 4 of each... and so on

Score: Total Reps added up at the end

Subs / Modifications:
Tuck-Up
Jumping Kip
Lower as much as possible

V-Up
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.
3. Control yourself back down to the floor, returning to your active, starting position.

Glide Kip
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position on the backside of the bar
3. Maintain your hollow position as you swing fully forward, to the front side of the bar
4. Once you swing forward, you will stall in space for a split second (body position fully extended)
5. As you feel yourself starting to swing backward, lift your toes toward the bar (legs stay straight)
6. Before passing underneath the bar, squeeze your glutes, which will open your hip angle and generate your body vertically, towards the bar
7. When your hips get close to the bar, aggressively sit-up, shifting your hands, wrist, and shoulders simultaneously to land in a front support

Bar Dip
1. Begin in a front support on top of the bar, with your hands gripping outside your hips, legs straight, and toes pointed
2. Dip down towards the bar, with your elbows tracking backwards, getting your chest as close to the bar as you can go
3. Push back up into a front support

Skill Focus: Freestanding Handstands
3 Rounds
5 Kick-Up to Wall Split Handstand
2 Min Freestanding Handstand Practice - Begin with small kick-up and gradually build

No Score

Subs/Modifications:
Only kick-up as high as possible under control (do not have to get to full handstand)
Very small kick-ups - Feet stay close to the ground

Kick-Up to Wall Split Handstand
1. Begin facing the wall, with feet set in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor (approximately 6 inches from the wall), push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. Allow your top foot to gently tap the wall
6. Keep your legs separated in a split position for easier balance (the wider your split, the easier your handstand will be)
7. Feel your fingers gripping the floor to help maintain balance
8. Carefully come back to the floor and into your starting position.

Freestanding Handstand Practice:
1. In an open space, set your feet in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor, push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. As you become vertical, keep your legs separated in a split position for easier balance (the wider your split, the easier your handstand will be)
6. Feel your fingers gripping the floor to help maintain balance
7. Hold the split position, or slowly bring your legs together for a true-vertical handstand
8. Carefully come back to the floor and into your starting position
9. Note: Start with a very small kick-up, keeping your feet within inches of the floor. As you feel more comfortable, you can get higher and higher, until you eventually end up in a handstand. This is a very slow, controlled, strength-based movement, so do not try to generate a ton of power (which results in a crazy movement that may be scary!)