4 sets
10-15m hs walk
2-3 rope climbs (try to hit rep every 20-30 sec)
30m bear hug hold sandbag carrying
rest as needed bwn sets
Intensity is not the goal but dont be lazy. Focus to get that handstand walking confidence
if that 10-15m feels too much then practise 1-2 min with the wall or with the friend.
If possible dont scale the rope climbs for pull ups, but if need to do something like 2-3 sets of
small amount c2b (3-6 reps at the time or so as and 1 rope clmb)