Mobilize, then:

400 Meter EASY run and then …

Plank with Forward Reach x 6-10 per arm
Plank with Lateral Reach x 6-10 per arm
Plank with Forward Taps x 6-10 per arm
Plank with Lateral Taps x 6-10 per arm

A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2 – Kick to Freestanding Handstand Practice x 45 seconds

Followed by. . .

For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps

Followed by. . .

Every 60 seconds, for 3 minutes (3 sets) of:
Handstand Walk or Handstand Walk Attempts x Max Distance in 30 seconds

B.
Three sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps @ 60-70% of Max heartrate:
Russian Kettlebell Swings
Push-Ups (perfect mechanics)