Warm Up (5 minutes)
Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core.
Skill Work (15 minutes)
Wall Walks:
3 sets of 6 reps (walk up the wall into a handstand position and back down).
Handstand Holds:
4 sets of 30 seconds against the wall.
Strength Work (20 minutes)
Pike Push-Ups:
4 sets of 10-12 reps (elevate feet on a box or bench).
Dumbbell Shoulder Press:
4 sets of 12 reps at moderate weight.
Ring Rows:
3 sets of 10-12 reps.
Core Work (10 minutes)
Hollow Holds:
4 sets of 30 seconds.
Hollow Rocks:
4 sets of 15 reps.
Cool Down (10 minutes)
Static Stretching: Focus on shoulders, wrists, and hamstrings.