15-30 Second Handstand Hold (Use Parallettes If Able).
10-15 GHD Situps - to parallel and up
10-15 Good Mornings - medium weight
Death By 10m Shuttle
Perform one 10m sprint on the first minute, perform two 10m sprints on the second minute, perform three 10m sprints on the third minute, and continue in this fashion until you are unable to complete the prescribed amount of sprints in that minute. Touch the ground behind the 10m line with both hands each time.
1 Min e/s - Trap Smash w/ Bar in Rack
1 Min e/s - Pec Smash w/ LAX ball
2 min - Box Shoulder Stretch