Build Block:
Handstand Hold Progression (Time-Based):
1:00 hold
1:00 hold
:40 hold
Scaling options:
Wall-facing handstand hold
Box pike handstand hold
Dumbbell overhead static hold (for new athletes)
Strict Pull-Ups – 5-5-5-5-5
Strict, full-ROM reps
Use banded or ring rows for scaling
Boost Block:
“Leg Day Brawl” (10-Minute AMRAP)
10 DB Front-Rack Lunges (5/leg)
10 Jump Squats
15 Sit-Ups or V-Ups
100m Run or 30 sec Bike
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