| Minimal Equipment | No-Gear |
| Warmup A: Mobility – hip opener 1min couchstretch per side 1min pigeon pose per side 1min straddle stretch B: General Warmup 2 rounds of: 20 Jumping Jacks 10 reps T-spine opener quadrupled per each side 2 rounds of: 20 grasshoppers 10 KB/DB swings Strength A: EMOM 9min Min 1: 6-8 Seated Floor press with KBs Min 2: 8-10 Bent Over Row per par Min 3: 8-15 V-ups Conditioning 5 rounds of: 50 Air Squats 20 handstand pushups* *scale to an level where you can do 6-8reps at the time as a minimum in the beginning Scaling options: Decreased range of motion Box/chair handstand pushups Handrelease Pushups | Warmup A: Mobility – hip opener 1min couchstretch per side 1min pigeon pose per side 1min straddle stretch B: General Warmup 2 rounds of: 20 Jumping Jacks 10 reps T-spine opener quadrupled per each side 2 rounds of: 20 grasshoppers 10 KB/DB swings Strength A: EMOM 9min Min 1: 8-12 Staggered Stance Pushups, change hand pos. every round. Min 2: 8-10 Table Rows Min 3: 8-15 V-ups Conditioning 5 rounds of: 50 Air Squats 20 handstand pushups* *scale to an level where you can do 6-8reps at the time as a minimum in the beginning Scaling options: Decreased range of motion Box/chair handstand pushups Handrelease Pushups |
