MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
1 Rounds Not For Time
6 Push Ups + 12 Alt Walking Lunges, rest 1 minute then:
4 Handstand Push Ups + 8 Sand Bag Walking Lunges

CONDITIONING

“ROBIN“

In a 20 minutes time Caps
10-20-30-40-50 Handstand Push Ups
50-40-30-20-10 Sand Bag Walking Lunges