• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

3 Sets:

• Shoulder Press x 6 @ 75% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

• Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

• 1 Minutes Plank Hold
• 10 Strict Toe Bar

• Mobility

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

• Shoulder Press x 6 @ 75% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

• Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

• 1 Minutes Plank Hold (On Hands)
• 10 Strict Toe Bar

• Mobility

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

• Push Press x 6 @ 90-95-100% of 1 RM Shoulder Press
• Ext. Rotation off Knee x 6

B) 3 Sets:

• Shoulder Press x 6 @ 75% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• Dumbbell Push Up x 2
• Strict Handstand Push Up x 2
• Kipping Handstand Push Up x 6
• Strict Handstand Push Up x Max Reps

Rest 2 minutes Between Sets

B) 5 Sets:

• 30 Seconds Hollow Hold
• 10 Strict Toe to Bar

Rest 90 Seconds Between Sets

• Mobility