Power Training

4 sets of:
5 knee tuck jumps
rest 60sec.

Handstand Push-ups

5 sets of:
3-5 strict HSPU (scale ROM or to pike/box HSPU - if needed go up in reps)
rest 60sec.

Squat - Row

3 sets of:
45-60sec. wall sit + 10-15 tempo bear hug squats @ 30X1
short rest by feel
30sec. bent over backpack iso row + 30sec. rev. flys
rest 1min

Core

4 sets of:
4-8 towel body saw
rest 45sec.