BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 8-10

A2) Three-Point Dumbbell Row:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 3 of 8

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HANDSTAND WALKING/BALANCING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

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