General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Tripod Headstand :15-:30
- Seated Shoulder Flexion Stretch with weighted stick :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Bent Hollow Hold :15-:30
- Cot/Cow Stretch x 5 reps

Skill
15-20/side x Kick up to handstand with 'feather-touch' on the wall only. Try to be silent. Doing reps starting from both legs.

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.