Cardio and some endurance

Warm-up:
Joint rotation
500m light jog

20:00 HIIT, 30 sec jog, 30 sec sprint

Rest, 2 minutes

3 sets of:
20 pseudoplanche push-ups
20 wide-stance push-ups
10m handstand walk
10 9ft. broad jumps
10 dumb-bell snatches (60lbs)

Cool-down:
10:00 rail balance
Stretch