45 minutes Of :

4 Minute Cardio
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
4 Minute Cardio
10 + 10 Banded Triceps Press
20 Biceps Curls w/DB´S
4 Minute Cardio
20 Plank shoulder taps
15 Toes to Post