Warmup
0:00 – 15:00
Jump Rope 5 minutes (instructor led)
Instructor Mobility

15:00 – 30:00

Handstand Progression

With a partner, only one person working at a time, the other will watch the clock for you.

A.
L4 – 2x 30 seconds face the wall handstand holds
L3 – same as L4 or 2x 30 seconds hold facing away from the wall
L2 – 5 minutes practice: kick up to the wall from down dog and hold for up to 30 seconds
L1 – 5 minutes practice: box assisted inverted pike holds

B.
L4 – 3-5x 12 face the wall handstand shoulder taps (6 taps per hand)
L3 – same as L4 if you can FTW OR 3-5x 10 handstand shoulder taps facing out
L2 – 3-5x 10 box assisted inverted pike shoulder taps
L1 – 3-5x 20 SLOW plank shoulder taps

C. (last 2-3 minutes)
L3/4 – freestanding handstand practice on the turf (kick up and try to hold)
L1/2 – hollow body practice (hold for 15-20 seconds at a time)

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Kvartal 95”

E4MOM 20 Minutes (5 rounds)

Levels 3/4

3 Minutes AMRAP
6 Strict Push-up Burpees
36 Double Unders
12 Toes to Bar
Rest 1 Minute

L3 – 18 DUs if you can’t string them together

Level 2

3 Minutes AMRAP
6 Strict Push-up Burpees
90 Single Unders
12 Knees to Elbows
Rest 1 Minute

Level 1

3 Minutes AMRAP
6 Strict Push-up Burpees (go to knees or use a box)
60 Single Unders
6 Hang Knee Tucks
6 Ball Up Situps
Rest 1 Minute