3 mins of rowing or biking at a pace where you can nasal breathe only the entire time.
5 arm circles, each direction: dime size, golf ball size, med ball size, full circles
Accumulate 3 mins in a hollow hold.
2 Rounds of
10 donkey kicks
45s of Handstand hold
5 ring pullups
5 Rounds of: Unsupported Seated Dumbbell Strict Press x 3-4 reps (sit on a bench without back support and press the dumbbells from shoulder to overhead) Rest 2 minutes
2 Rounds for max reps: 3 Minutes of Assault Bike (or Rowing) 2 Minutes of Dumbbell Push Press (20-25Kg/10-15Kg DBs) 3 Minutes of Rowing (or Assault Bike) 2 Minutes of Ring Dips
Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows Minute 2 – 45 Second Prone Plank Hold