WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Push Ups
10 Broad Jumps
MOBILITY & SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups
CONDITIONING
AMRAP 4 Minutes
5 Handstand Push-Ups
15 Box Jump #60/50
1 Rope Climb #4.5m
Rest 1′, Then:
AMRAP 4 Minutes
10 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
Rest 1′, Then:
AMRAP 4 Minutes
15 Handstand Push-Ups
5 Box Jump #60/50
1 Rope Climb #4.5m
