If you have a training buddy, do the training so that when one does their set, the other rests and then switch. In other words, only one person is working at a time. Your goal is to be as fast as possible within reason aka prioritize good technique but not drag the training along. Otherwise, you can e.g. take pace from our video or just aim to rest between sets the time that you used for the set itself.

2 sets of each in order
• 10 x L-handstand/downward dog scapula pushups
• 10 x L-handstand/bear push-ups
• 45 s L-handstand hold
• 10 x scapula dips
• 10 x tricep dips
• 45 s L-sit hold
• 10 x scapula push ups
• 10 x push ups
• 45 s plank hold

If you have access to a pull up bar or pole (and are not totally exhausted):
• 10 x scapula pull ups
• 5 x pull ups
• 45 s hanging
Remember to alternate the upper hand between sets if you are doing with a pole!