Warm up (0:00-8:00)
10 each of the following:
active spiderman
active samson
heel grab
knee grab
pass through
halo
good mornings
band pull aparts

Mobility(8:00-12:00)
1:00 min samson per
1:00 min pigeon per

Pointers/Skill(12:00-18:00)
19.3
hspu-strict see vid

Fittrain (20)
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

Finisher
stretch and roll
100 abs of any combination