5:00 BikeErg
+
2-3 rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
5/side Pistols to a band
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1000m BikeErg
10 GHD sit-ups
1 Rope climb
10 Single-leg squats, alt
8m
3-5 Ring muscle-ups