Wednesday 4/22/26

Warm-Up 2-rounds

• 10 shoulder taps

• 20-sec plank

• 6 inchworms

• 5 pike push-ups

  
  

Skill: Handstand Progression

• 3 rounds:

  • 30 sec wall hold

  • 10 shoulder taps (scaled)

Then:

• Kick-up practice (5–8 attempts)

Core finisher:

• 3 rounds:

  • 10 V-ups

  • 15 sit-ups

  • 20-sec hollow

Workout: Pacing & Intervals

• 5 rounds: Row or bike

  • 1 min hard effort

  • 1 min easy

Then:

• 4 x 100m fast runs (controlled recovery)

• rest 30/90 sec after each sprint