Aiming to decrease time and increase speed with each round. 1:1 work:rest ratio.
21-15-9 strict handstand push-ups
21-15-9 overhead squats (50% of b/w)
8 calorie row
8 ring push-ups
8 kb push presses (35/26)
3 minute rest
50 double unders / 150 singles
5 box jumps (30/24)
50m walking lunges (5 lengths of the gym)
The kb push presses will be done with 1 kb, not 1 in each hand, but athlete will complete 8 on each side.