Every 3 minutes, for 15 minutes (5 sets):
Press x 7 reps
*Hip or knees bend no Rep
Use the time between sets to stretch calves and hip flexors.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
15 Russian Kettlebell Swings 1.5/1Pood