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)

Handstand Kick-Ups:

3 sets of 6 reps (practice kicking up to the wall).

Wall Shoulder Taps:

4 sets of 10 taps per side (while in a handstand against the wall).

Strength Work (20 minutes)

Box Handstand Push-Ups:

4 sets of 8-10 reps (feet elevated on a box, performing a push-up in a pike position).

Strict Press:

4 sets of 10 reps (barbell or dumbbells).

Bent Over Dumbbell Rows:

3 sets of 12 reps per side.

Core Work (10 minutes)

Plank Shoulder Taps:

4 sets of 20 taps.

V-Ups:

4 sets of 15 reps.

Cool Down (10 minutes)

Static Stretching:

Focus on shoulders, wrists, and core.