Warm Up
Run up and back to 1st St.
Then 2 rounds:
12 steps duck walk, 8 inchworm push-ups, 8 hanging knee raises, 15 forward leg swings ea. leg

2:00 /side Squat Magic (banded femur distraction with outward knee circles)

Weight Lifting:
Back Squat 1RM 8-6-5-3-1-1-1
DB Overhead Press- work up to 8 @ 8-9RPE

Row 500M, Record time
Then, hold handstand cumulative for that time
Then, hold L-sit from plates or boxes cumulative for that time