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**Please note that the 6 am, 9 am, and 12 noon classes are cancelled tomorrow (Wednesday) for Remembrance Day. The morning Olympic weightlifting class will be on Thursday at 10:30 am this week. Evening classes on Wednesday are as scheduled.**

A. Handstand practice – Take 5 minutes to practice some aspect of your handstand/headstand/rolls.

B. Handstand push-up strength work – Alternate 1-3 HSPU OR 1 HSPU negative with 1 wall walk, every 30 seconds for 8 rounds each, i.e. at 0:30 – HSPU, 1:00 wall walk, 1:30 HSPU, etc.

If you’re not able to control your HSPU negative, do 1 heavy dumbbell push press (both arms at the same time), followed by a slow negative. Aim for a 10 second negative.

C. 3 rounds, not for time:

5-10 parallette shoot-throughs

3 skin-the-cats on rings (or practice)

10 weighted lunges per leg (2 DBs or KBs).

D. 3×30 tuck rocks or hollow rocks. Scale to a variation where you can maintain your hollow position.