Flexibility
4×0:20 Seated Pike Stretch

Static Shaping
3 Attempts at Max Effort L-Sit on Parallettes (can sub in boxes, dumbbells, etc. just get your ass off the ground.) If your knees are bent you are wasting your time.

Handstand Work
3×0:40 30 Degree Handstand Hold

Skills and Drills
3×40′ HS Walk for form, not speed.