Tabata midline, 2 rounds, as a part of warm up

Hollow hold
Side hold
Superman hold
Other side hold

Alternate between these 4 positions during 1 round of Tabata


Strict barbell press 10-15min

Work up to a weight you can strict press 5 reps and do a total of 3 sets on that weight.

Then do

3 sets with 3 reps seated dumbbell strict press, pick a challenging weight.

In 11 min do

-2000m row

Remaining time: max rep handstand push ups

L1: HSPU in a 90x60cm box
L2: RX
L3: HSPU from box
L4: Hand release push ups