1.) 15 minutes 
10 Back Extension
10 Tripod to Headstand
10 Hip Extension
10 Tripod to Headstand
2.) Ralph 
7 Rounds
60yd Shuttle (5/10/15yd)
10 Single Arm DB PushPress 50/35lb
5 right arm/5 left arm 
Rest 30 Sec
*3.) 2 minutes of each
GHD Sit-ups 
Accumulated L sit
Hollow Rocks