Mobilize, then:

Crossover Symmetry activation

Tabata Warm-Up

Four sets of:
20 Seconds of V-Ups
10 Seconds of Rest
20 Seconds of Plank Walks
10 Seconds of Rest

Three sets of:
Nose to Wall Handstand Hold x 45-60 seconds
Rest 45 seconds

and then …

Every 2 minutes, for 10 minutes (5 sets):
Kipping Handstand Push-Up x 5 reps
Handstand Walk x 1 line (scale to 2 wall-climbs)


Three rounds for time of:
25/20 Calories of Assault Bike
75 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)

3 sets:
6-8 glute ham raises
8-10 straight arm banded pull downs