• Run: 2min

    • Calf stretch (hands on wall): 30sec / side

    • Wall tibialis raises: 20x

    • DB bent-over face pulls (touch DB’s to floor on all reps): 5’s x 15

    • Hang: 30sec

    • Wall wrist prep sequence: 8x each

    • Rest 2min before first set of handstands

  • 3 sets:

    • Handstand heel pulls

    • Split squat stretch (front foot on bench): 30sec / leg

    • Rest 1-2min

  • EMOM chest-supported DB rows:
    *EMOM = Every minute on the minute

    • 5 sets, EMOM

      • 25lbs DB’s x 7-7-7-7-7 (35 total reps in 5min)

    • After all 5 row sets:

      • Bodyweight squats: 3 reps with 10sec holds

  • 3 sets:

    • Set 1:

      • 5 pull-ups

      • 3x10sec squats @ 55lbs

      • Rest 2min

    • Sets 2 & 3:

      • 6 pull-ups

      • 10x squats @ 75lbs

      • Rest 2-3min

  • Wall DB curls, 6 sets (EMOM):

    • 15’s x 8 per set, every minute

      • Sets 1/3/5: underhand

      • Sets 2/4/6: hammer grip

    • Hang: 20-30sec

    • Twist flop: 1min

    • Walk: 5min+

GARY: PULL + SQUAT