Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Dumbbell Reverse Flies x 20 reps (use very light weight)
Two sets of:
Assault Bike x 2 minutes @ 60/50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – 8 kick up to handstand
Interval 2 – Back-To-Wall Split Handstand Hold x 40 seconds
Followed by. . .
Every minute, on the minute, for 10 minutes:
Kipping Handstand Push-Ups x 6 reps
B.
Every 2 minutes, for 8 minutes, complete (4 sets):
Death March x 20 reps
C.
Five rounds for time of:
Assault Bike x 20/15 calories
DB Snatch x 20 reps 50/35 lbs
D.
Three sets of:
GHD Hip Extensions x 20 reps @ 1011
Rest 60 seconds