100 foot high hip bear crawl.
3 wall walk.
Strict HSPU (or Pike Push Up):
1, 2, 3, 5, 6, .... Until the next set would cause failure, then work back down. Don't hit failure.
If you go up and down once, rest 10 seconds and start again.
4 x 10 Arnold Z press, with a 3 count eccentric.
Use as full a range of motion as possible for all reps.
45 second wall facing handstand hold.
Push the floor away, squeeze the abs and bum hard. Get Stacked!
90 seconds rest after the superset.
4 rounds for quality:
10/10 Plank rows. Tight, no wiggle! Like the FLR taps. https://youtu.be/I24bJj-481Y
10 V-ups, with a 6/4kg medball. Feet and shoulders stay off the floor at extension, in a hollow body.
12 hollow body ring push ups, 3030 tempo.
10 Reverse hypers with a 2 count pause at extension. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)