MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
15′ Handstand Push Up
CONDITIONING
“DR. BANNER”
For Reps for 20 Minutes Time Cap
Buy in 100 AB-Mat Sit Ups
Then:
3 Pull Ups
3 Push-Up Hand Release
3 Box Jump
3 Pike Pushups feet on box
3 Inverted Burpees
Add 3 reps Every Rounds
