3 sets:
20 jumping jacks
20 mountain climbers
20 alternating plank shoulder taps
10 hollow rocks
5 hand-release push-ups

Pre-workout
Handstand and handstand walk practice

– RX –
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk

– INTERMEDIATE –
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps

– BEGINNER –
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps

3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

Every 2:00 minutes for 5 sets:
10 double-dumbbell shoulder press (35/50 lb)

Rest 3:00

On a 3:00 clock:
Max-distance handstand walk
– Modify to bench press if you have a bench available.
– Modify to wall walks or shoulder tap variations if unable to perform handstand walks.