1-2 min Wrist Matrix – Spend 5-10 seconds on each finger
10 Shoulder Dislocates – Use a broom handle and really move slowly through the full range of motion
30-45s Tuck Hold – or extend your legs to a full L-sit
10-12 Straight Bridge – Try to face hands forwards to work on shoulder mobility
8-10 Elevated Pike Push-ups – If the elevated version is too difficult, place feet on floor
12/12 Walking Lunges – Do not fall forward. Do not slam knee into ground.
8-10 Soup Can Rear Delt Raises – Resist the urge to squeeze your shoulder blades
10 sprints. 100-200 meters. Use Google Maps to figure out what that distance looks like. Walk back to the starting spot. Repeat.
Don’t pace yourself. Work “harder.” If you go hard enough that you can’t do 10, that’s great! Burn the questions and work at full capacity.