WO 1 Skills

Jogging

1 set × 5min

Arm Swings

1 set × 20 reps

Arm Circles

1 set × 20 reps

Forearm Rotations

1 set × 20 reps

Wrist Rotations

1 set × 20 reps

Wrist Flexibility Stretch

1 set × 90s

Cat-Cow

1 set × 10 reps

Row (Scapular)

1 set × 10 reps

Side Lunges R+l

1 set × 20 reps

Frog Stand

1 set × 5×15-60s

Handstand (Wall-Assisted)

1 set × 3×15-60s

Wall Handstand

1 set × 3×30-60s

Butterfly Hold L

1 set × 20-60s

Butterfly Hold R

1 set × 20-60s

Butterfly Hold L

1 set × 20-60s

Butterfly Hold R

1 set × 20-60s

Parallel Bar Hold L-sit

1 set × 3×20-60s

Side Hollow Hold L

1 set × 30-60s

Side Hollow Hold R

1 set × 30-60s

Side Hollow Hold L

1 set × 30-60s

Side Hollow Hold R

1 set × 30-60s

Side Hollow Hold L

1 set × 30-60s

Side Hollow Hold R

1 set × 30-60s

Hanging Oblique Raises

1 set × 2×10-20 reps

Butterfly Pulses L

1 set × 10-20 reps

Butterfly Pulses R

1 set × 10-20 reps

Butterfly Pulses L

1 set × 10-20 reps

Butterfly Pulses R

1 set × 10-20 reps

Side Plank

1 set × 4×30-60s