Warm up
1 minute bike
30 second Squat hold
30 second handstand hold
30 second active hang
Then
3 rounds
3 squat jumps
3 negative handstand push-ups
3 negative pull ups
Strength
Back squat-Build a heavy 6
Conditioning-ABABA
A--1/2 mixed tabata
Strict pull ups
Strict handstand push-ups
B-Every other minute x 3
20 seconds lateral hurdles
4 back squats
30 second weighted flutters
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