(703) 266-0118 jamieb@thenzone.com

Handstand Hold/Pushups
Pike Push-ups 4×10

Kipping HSPU 4x Max
*Focus on using kip to drive through full movement

Handstand Hold 3x Max Hold
* Position hands shoulder width apart, as close to wall as possible.

Kip Swings 3×12
*Focus on tight core throughout (heels together holding a band)

Kipping Pull-ups 3×10
*Move through shoulders; Heels together throughout.

Strict Chin-ups (Bar) 3x Max
*Double underhand Grip. Pull bar to chest on each rep if possible.