8–4–16

3 sets

8–10 dips

8–10 crunches

8–10 push ups

120 second plank

5 sets

10 push press (shoulder with hip drive) 45#. Then go up 5 lbs each set until it’s uncomfortable then go back to the weight below

5 each side bent over row (one knee on bench) — whatever weight you normally use.

10 x 1 jump to pull up bar and hold for ten seconds

5 minutes handstand / headstand practice (basically 5 minutes of inversions)

Show your support

Clapping shows how much you appreciated Stephanie Mercurio Doran’s story.