Handstand conditioning:
40 seconds on 20 seconds off for 10 minutes
Hollow hold
Front facing handstand holds
M1: Handstand hold to be on the box in the pike position
Conditioning: With a running clock
0-4 min: Run 400m
4-8 min: 30 Box jumps
8-12 min: Run 400m
12-16 min: 30 Box jumps
16-20 min: Run 400m
20-24 min: 30 Box jumps