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)

Freestanding Handstand Holds:

4 sets of 10-20 seconds (use a spotter if needed).

Wall Walk to Shoulder Taps:

3 sets of 6 reps.

Strength Work (20 minutes)

Deficit Push-Ups:

4 sets of 8 reps (hands elevated on plates or blocks to increase range of motion).

Arnold Press:

4 sets of 12 reps (dumbbells).

Inverted Rows:

3 sets of 10-12 reps.

Core Work (10 minutes)

Tuck-Ups:

4 sets of 15 reps.

Hollow Hold to Arch Hold Transitions:

4 sets of 5 transitions (5 sec per movement)

Cool Down (10 minutes)

Static Stretching:

Focus on shoulders, wrists, and hips.