Ralph always says "If you want to be able to do something better, you have to keep doing it, you can't avoid it" Ralph also has a goal to be able to handstand walk the gym floor by the end of 2015, he works on his handstands and walking every single week. Here is a workout that works on his goal (and a few of your goals too).
Warm Up
Run 1 mile... stop every minute on the minute and do 8 push ups and 8 squat jumps
HOT UP
4x
- 50 Air Squats
- Run 400m
MAIN
100 Lunges
75 Handstand Walks
50 Squat Jumps
25 Box Jumps or Step Ups
BONUS TRACK
4x
15 Push Ups
100m Sprint