WARM UP MOBILITY & WARM UP

Set 1
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks
Set 2
10m Bear Crawl
:20 Pike Hold
10m Crab Walk
:20 Pike Push-ups
Set 3
5 Wall Walks
20 Air Squats
:30 Handstand Hold

MOBILITY & SKILLS
Handstand Push Up – WS Walk

Set 1
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10
Set 2
:30 Air Squats
Set 3
:20 Bear Crawl
Rest :10
:20 Wall Walk
Rest :10
:20 Handstand Walk
Rest :10
Set 4
:30 Air Squats
Set 5
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10

CONDITIONING
“WHAT?”

For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance) – 50m Bear Crawl
100 Squats
15 Handstand Push-ups