Warm-Up
Lat Stretch x 60 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds
Couch Stretch x 90 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards
Station 4 – 30 seconds Hip Bridges + 30 seconds Hip Bridge Hold

Followed by…

Conditioning

For time:
200-Foot Dumbbell Front-Racked Walking Lunges
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups or L-Seated DB Presses
200-Foot Bear Crawl