Workout Breakdown VIDEO: 3 rounds: 20 seal jumps 8/8 side plank rotations 5 strict toes to bar :20 bar/towel hang :20 handstand hold 20 duck walk steps every 3:00 for 15:00 9 pull-ups 12 push-ups 15 jumping air squats 1 x handstand movement: 30′ handstand walk :20 handstand hold 3 handstand walk drills HOME GYM: