Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10-12 minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Air Squats x 15

Then…

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
12 Strict Handstand Push-Ups or L-Seated DB Presses
20/15 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold

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