A. Handstand/headstand/locomotion practice – work with a partner on freestanding handstands.

B. Every 90s for 10 rounds: 5 heavy Russian KB swings + 5 fast burpees.

KB swings should be as heavy as possible, and burpees should be as fast as possible. Additional burpee homework may be assigned for carelessly dropped kettlebells. You have been warned.

C. 50 GHD situps – do in as few sets as possible. This number may be modified according to your experience with this movement.

50 hip extensions – do in as few sets as possible.