10 min Joint prep
A1. 1st progression of handbalancing x 2 lengths (1 length each leg leading) x 3 sets
A2. 8 arch scap pulls with a 3 sec hold x 3 sets
A3. wall squats @ 31x1 x 8 reps x 3 sets
B.Every 90 sec for 5 sets:
OHS x 8-10 reps
If you hit 10 reps, go up in weight.
C. Every 2 minutes x 6 sets:
Ring push ups @ 31x1 x 6-8 or Push Ups @31x1 x 6-8
Step or Speed vault x 4 objects
NOTE: if the ring push ups are too easy, do them in a support hold.