2 lengths walking lunge with fractionals overhead
10 pvc core twists
accumulate 1 min handstand hold
50 OH alt lunge 24/16kg KB
(must do 25 each arm)
50 KB box step ups 24/16kg 24/20in
50 strict HSPU
AMRAP Handstand walk
Same as above but with kipping HSPU.
Same reps, use a lighter weight and have a higher mat for HSPU or use heavy DB press.
AMRAP bear crawls.
HSW and bear crawl reps will count as 1 rep for half the length of the rig.