WARM UP
5 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
MOBILITY & SKILLS
Ankle – Knee – Hips – Shoulders – HandStand Push-Ups
CONDITIONING
AMRAP 20 minutes
5 Burpees
10 Handstand Push-Ups
15 Box Jumps Over #60/50
ACCESSORY WORK*
Superset 1:
Wide-grip Weighted Pull Ups 3×12-15**
Dumbbell rear Delt Flyes 3×12-15
Rest 2′
Superset 2:
Reverse Grip Bent Barbell Row 2×12-15**
Seated Dumbbell Side Laterals 2×15-20
Rest 2′
Superset 1:
Close Grip Floor Press 2×12**
Standing Barbell curl 2×15
*only if you have more than 3 month of practice
**rest 30 sec between super set
