Every 2min for 18min (3 sets of each)
Station 1 - Arch to hollow rolls x 20 reps
(Alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 2 - Supine ring rows x 10-12 reps @ 2111
(Get as horisontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 - 45-60s of handstand walking - use partner assist if necessary or 45-60s nose to wall handstand hold