Warm-up
Dynamic Warm Up – 10 min
then
 
Floor Body Skills
Hollow, Superman etc….
Skill
(20 Min)
Inversion:
Hand Stands, HSPU, HSwalk
Box Pike, Press
Wall Hand Stands, Shoulder Taps

Fitness: Wall Handstand or Pike Holds- 30 Sec Holds x6
Perf/Comp: Hand Stand Walk – Accumulate 2 Lengths of Gym

 
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. 

There is no rest between exercises. 

Post total reps from all 32 intervals.

Scale Options for Pull Up:
1. Jumping, Banded or Ring Row

 

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