2 Rounds:

30 Sec Standing Pike with Alternating Bent Knees

30 Sec Lying Twist

10 Forward + Backward Arm Circles

EMOM x 12:

30 Sec Max Effort Push-Ups with Feet Elevated

1 Min  Max Effort Dual Dumbbell Shoulder to Overhead Press

30 Sec Max Effort Hollow Rocks

Subs

Regular push-ups / Push-ups with knees on the ground

No weight

Tucked hollow rocks / Static tucked hollow hold

Push-Ups with Feet Elevated:

1. Begin in an extended plank position with feet on an elevated surface (can use plates, bench, etc.): Activate the shoulders by “pushing the floor away”, getting as tall as possible. The upperback should be slightly rounded.
2. Lower yourself to the floor until your chest makes contact. Elbows track backwards.
3. Push back up into your starting position.

Dual Dumbbell Shoulder to Overhead Press:

1. Begin standing, with your feet hip width apart. 
2. Brace your core by pulling your belly button into your spine, flattening out the lower back. Squeeze your glutes and tighten the quads to create a strong support base.
3. Bring the dumbbells to your shoulders, with your palms facing in towards each other. As you press the weight overhead, keep the dumbbells shoulder width apart. 
4. Fully extend the shoulders at the top of each rep, by pushing them into your ears as much as possible. 
5. Return the dumbbells to your shoulders.

Hollow Rocks:

1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep. 
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground. 

For Quality: Rest as needed between rounds

20 Sec Box Handstand Alternating Leg Lifts

1 Min Headstand

20 Sec Box Handstand Shoulder Shrugs

Subs

Bring your knees to the box / Perform in a Plank (hands and feet on the floor)

Tripod Hold / Single Leg Up / Plank hold

Scapular push-ups

Box Handstand Alternating Leg Lifts:

1. Choose a box/chair/etc. at a height you are comfortable with. The higher the box, the less strain on hamstring mobility. 
2. Begin by standing in front of your box, and setting your hands on the ground. Hands should be initially placed a few feet away. 
3. Carefully step one foot onto the box at a time. You should find yourself in a position similar to the Elevated Plank. 
4. Keeping your legs straight (for the RXed version), walk your hands in, towards the box, until they are set directly under the hips (putting you into a ‘stacked position’).
5. Spread your fingers apart, and actively grip the floor. Engaging the fingers will help maintain balance while inverted.
6. Extend your shoulders by “pushing the floor away”. You should feel contact between your shoulders and ears.
7. Tilt your head to approximately 45 degrees, and lift your eyes to look at the floor. Do not stick your head out and explore your ears (as this will compromise your position), bur rather, keep your ears hidden between your shoulders. You should be able to see the ground space between your palms.
8. Slowly, lift your right leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension (tightness). Your body should be in a straight line from your top foot to your hands. The left foot remains on the box for stability.
9. Return the right leg back to the box.
10. Lift your left leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension. Your body should be in a straight line from your top foot to your hands. The right foot remains on the box for stability.
11. Return the left leg back to the box.

Headstand:

1. Begin by setting up into your tripod position— Your head and both hands will form the three points of an equilateral triangle (all sides are the same length) when set on the floor. Your head will be the top, while your hands will form the base. Hands should be slightly wider than shoulder width distance. Only the top of your head should be in contact with the floor. 
2. Slightly angle your fingers out to approximately 45 degrees. This will make it easier to balance and keep stability as we move the legs.
3. Brace the neck by pushing the hands into the floor (you need to feel your triceps light up), and pulling your shoulders towards the ceiling.
4. With your tripod position set, lift your hips into the air and come up onto your toes (legs will be straight at this point). 
5. Slowly Walk your toes forward, shifting your hips over the center of your tripod position.
6. Pull your first knee forward, setting it on the back of your tricep.
7. Keeping the core and neck braced, pull the second knee forward, setting it on the back of the tricep.
8. Slowly lift your knees off your arms, and bring them together in front to create the tucked position.
9. Using the core, continue to lift the hips and straighten the legs, until they are vertical. 
10. NOTE: You should never be completely vertical in headstands, because you do not want all of your bodyweight set over your head and neck. Instead, form a hollowed position, where your hips and glutes are centered over the middle of your tripod.

Box Handstand Shoulder Shrugs:

1. Choose a box/chair/etc. at a height you are comfortable with. The higher the box, the less strain on hamstring mobility. 
2. Begin by standing in front of your box, and setting your hands on the ground. Hands should be initially placed a few feet away. 
3. Carefully step one foot onto the box at a time. You should find yourself in a position similar to the Elevated Plank. 
4. Keeping your legs straight (for the RXed version), walk your hands in, towards the box, until they are set directly under the hips (putting you into a ‘stacked position’).
5. Spread your fingers apart, and actively grip the floor. Engaging the fingers will help maintain balance while inverted.
6. Extend your shoulders by “pushing the floor away”. You should feel contact between your shoulders and ears.
7. Tilt your head to approximately 45 degrees, and lift your eyes to look at the floor. Do not stick your head out and explore your ears (as this will compromise your position), bur rather, keep your ears hidden between your shoulders. You should be able to see the ground space between your palms.
8. To shrug, relax your shoulders and allow your entire body to sink down. Your shoulders should be the only muscle group to deactivate. The core and legs should remain tight. 
9. Re-activate the position by “pushing the floor away” to return back into an extended handstand.