2 rounds at a Warm Up Pace of:
7 ring rows into 2 wall walks
7 Squats into 10 walking lunge twists
7 Tuck Jumps into Broad Jumps
7 Sit Ups into 7 inch worms with push-ups
Handstand Push Up skills
10-8-6-4-2 reps of:
Handstand Push Ups wall or box
Pull-ups or ring rows
10m of Dumbbell lunges after each set of pull ups.
Work up to a perfect 3 in 10 minutes.