Bench press x 5 @ 70% 1rm
Rest 90s. 5 sets.
practise hand stand hold against a wall. If you can hold for at least 20 seconds, work on slowly lowering your head towards the floor with control.
Accumulate 3 minutes of ring holds. (jump up and hold yourself off the floor with the rings by your side)
Every break = 13 sit ups
Cable chest fly x 12
Reverse crunch x 18
Rest 90s. 4 sets.
400m overhead single arm kettlebell carry (200m each arm)
Every break = 10 cable tricep extensions when finished