Every minute, for 4 sets
Station 1 – Supinated-Grip Bent-Over Barbell Row or Landmine x 8 reps
Station 2 – Dumbbell Death March x 20 steps
Station 3 – Nose-to-Wall Handstand Hold x 45 seconds
40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps)
30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back onto shoulder with hips high. Finish in the straight leg position, try not to touch down with heels and remain hovering for the set.