3 rounds for quality
20s. wall facing chair hold
10 shaping drill
20s. HS step to plate

6 x 30 sec HS hold
(3 facing wall/3 back to wall)
-- then --
50 shoulder taps
-- then --
4 x 25 Hollow + Arch Rock
-- then --
Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs
* Repeat above sequence 5 times before coming off box. Perform 3 sets.
** Stack hips over shoulders & shoulders over hands when walk hands in.
finish off with

40m seal walk