Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 leg swings

Group warm-up
5 inchworm walkouts
10 push up plus
10 lat pull downs with band
10 tricep push downs with band
:30 wall facing handstand hold
20m waiter's carry each arm

5 sets:
Close grip bench press x 5-7 reps
Strict pull-ups x 3-5 reps
L-sit strict press DB/KB x 5-7 reps
-rest 2 minutes-
*Sub pull-ups for negatives or isometric holds at top of pull-up

4 rounds
6 handstand push-ups
8box jumps 24"/20"
200m run
8 toes to bar