10 min practice: Hollow body/Handstands,
10 min practice: Knees to elbows/Toes to bar
5 Sets on 2 min timer: Row 60s for Meters, 6 Burpee chest to bar
5 Sets on 2 min timer: Run 200m, X reps of bar pulling exercise (Pull-ups, Chest to bar, Bar muscle ups)
Pick a challenging rep range of a movement you want to improve on, hit those reps after every 200m run.
20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12