MOBILITY & WARM UP

1 set:
200-meter run, slow
10 high knees in place
10 torso twists
10 jumping jacks
10 alternating shoulder taps in plank
10 butt kickers in place
10 hand-elevated push-ups (use box)
10 box step-ups
200-meter run, faster

SKILLS & SPECIFIC WARM UP

Handstand Push Up

10 alternating pike shoulder taps
10 alternating handstand shoulder taps against the wall
10 wall-facing handstand shoulder taps
5:00 handstand walk practice

1 round:
3 Shuttle Run
3 Handstand Push Ups
2 Shuttle Runs

CONDITIONING
“ALL IN PUNISHMENT“

As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 10mt down and 10mt back

Accessory Work

For time
200 meter double-kettlebell Filly carry #2×24/16