Basic & Performance

Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

Tabata: Sit ups & Russian twists (KB)