All

10-8-6 reps of
Lateral Squats, alternating
Ring Rows
Bike Calories

None

15 minutes to complete 3 rounds for quality, not speed
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)

Rest as needed between movements and rounds