For 30mins at steady pace (strength focus)

Rope Climb x 1-2 reps
Rest :45
Strict Handstand Push-ups x 4-8 reps
Rest :45
Supinated Grip Barbell Rows x 10 reps
Rest :45
Barbell Shrugs x 10-15 reps
Rest :45
Hollow Hold x :20-:30
Rest 1:30

• Rope Options: Legless, legs, half height, rope rows
• HSPU Options: Deficit, Floor, 1-3 pads, DB Shoulder Press