Death by Burpees!!
Min 1 - 1 Burpees
Min 2 - 2 Burpees
Min 3 - 3 Burpees
3 sets of:
Weighted Good Mornings 5-7 Reps (don't exceed 45/75)
Shoulder Touches 5-10 (This is on the wall in handstand. work getting hand off and back on the floor, alternating hands, then getting closer to touching hand to opposite shoulder)
30 Sec Goblet Squat OR Pull Up Rig Squat Hold. Work Neutral Spine.