# WO 1 Skills

1st workout of the week. Skills training.

## Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Row (Scapular)
- 1 × 20 Side Lunges R+l

## Handstand

- 5 × 15-60s Frog Stand
- 3 × 15-60s Handstand (Wall-Assisted)
- 3 × 30-60s Wall Handstand
- 1 × 20-60s Butterfly Hold L
- 1 × 20-60s Butterfly Hold R
- 1 × 20-60s Butterfly Hold L
- 1 × 20-60s Butterfly Hold R
- 3 × 20-60s Parallel Bar Hold L-sit

## Human Flag

- 1 × 30-60s Side Hollow Hold L
- 1 × 30-60s Side Hollow Hold R
- 1 × 30-60s Side Hollow Hold L
- 1 × 30-60s Side Hollow Hold R
- 1 × 30-60s Side Hollow Hold L
- 1 × 30-60s Side Hollow Hold R
- 2 × 10-20 Hanging Oblique Raises
- 1 × 10-20 Butterfly Pulses L
- 1 × 10-20 Butterfly Pulses R
- 1 × 10-20 Butterfly Pulses L
- 1 × 10-20 Butterfly Pulses R
- 4 × 30-60s Side Plank