Buy In: Row/Run. 10 reps Cat/Camel. Hollow Rock Interval 10 second hold 10 second rest for 2 minutes.
PVC Overhead Squat 10 second hold (in the hole) 10 second rest for 2 minutes. Handstand Practice on the wall with a mat. Rep out 3x8 HSPU if you can. If you can't, work the progression with a trainer.
Overhead Squats: 3x4, then find a weight at the limit of your capability with singles of increasing load.
Inverse Tabata w/ PVC OHS. 20 seconds hold in the hole, 10 seconds rest x 8 rounds.