Control for Your Success: You are the only one that can determine what success is for you. What do your goals look like for today, this week, this month? Once you know where you want to go, you can begin to focus on variables you can control. Allow yourself the freedom to adjust as you get new information. You might realize that what was most important has shifted, or you set the bar too high or too low, or there are new things to account for like being sick or hurt. Remember, don’t ignore the reality around you and success is what you make it.

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