A. 4x30 sec 30 degree Hand stand hold (nose to wall)

 

B. 4x30 sec Weigth shifts in HS hold (back to wall)

 

C. 3x10 Standing Arnold's presses 

 

D. For time:

Run 350 m

then, 50-40-30-20-10

DU's & Sit-ups

Run 350 m