Mobilize, then:
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
30-50 Double Unders or 30 seconds of Double-Under Practice
10 Strict Handstand Push-Ups* (55+: 3-5″ riser)
*if you can do these unbroken then try adding a slight deficit
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
B.
Every 2 minutes for 32 minutes (4 sets of):
Station 1 – Plank Hold x 60-90 seconds
(add weight if you can make the full 90 seconds)
Station 2 – Landmine Row x 8 reps each arm @ 2111
Station 3 – 25 Wall Ball Shots (35-54: 20/14 lbs to 10/9′ target; 55+: 20/10 lbs to 9′ target)
Station 4 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds
C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed