MOBILITY & WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
Handstand Push Up

Pre-workout Strenght
7 Sets For Load: 1 every 2 min
2 Shoulder Presses

CONDITIONING
“SPEED TRIPLE”
5 Rounds For Time in a 18 min time cap
15 Handstand Push Ups
40 mt. Single Arm Overhead DB Lunges (change every 20 mt) #22.5/15
300m Run