A. Four sets of:

Box Step-Ups x 8 each leg

(rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 each arm

Rest 60 seconds

B. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or seated DB Presses

Station 3 – 60 seconds of Plank Variation

Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups