Follow along as Coach Jenn leads you through a Strength and Skill class build around the Front Roll and Headstand. Modification options are provided.

If possible, have the following equipment available:
- Band OR PVC (broom stick is fine)
- Mat or something soft for rolls and headstands
- Kettlebell or Dumbbell
(Note: Options are provided if you don't have access to equipment)

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Prep:
Complete 60-90s of each:
- PVC or banded dislocates (if no equipment, arm circles)
- Neck rotations
- Hip waves
- Wrists

Then, complete 3 rounds of:
- 30s Scap push ups
- 30s Diver crunches
- 30s Prone PVC hold OR thumbs up
- 30s Tempo lemon squeezes

Practice:
Spend a few minutes on forward rolls; option to come to stand or pistol for advanced athletes
If not yet comfortable, alternate between roll-to-pikes and small pike push ups

Then, spend ~5 minutes on headstands. Take your time and prioritize tripod position. Reference the video for technique and options for different levels.

Push:
EMOM 12 - 50s on / 10s off - focused on quality:

1) Single arm overhead carry (switch halfway) OR Bear
2) Arch-hollow roll overs → Option to add tuck ups OR 25s Hollow + 25s Arch
3) 1 Spiderman push up, per side + 1 Tricep push up OR elevated push up
4) 1 Narrow squat + 1 Reverse lunge, per side, alternating

Ponder:
Reflect on the session. As you do so, complete:
- 60-90s Lat-tri stretch
- 60-90s Childs pose with reach