WARM UP
5′ Practice Double Unders; Then, Complete 2 Rounds of:
20 PVC Shoulder Dislocate
15 Butterfly Sit Ups
10m Inch Worm
5 Burpees
MOBILITY & SKILLS
Dynamic Stretch – POSE Running – HSPU
CONDITIONING
AMRAP 15 minutes of:
400mt Run
15 Handstand Push Ups
10 Knee To Elbow
5 Burpees Box Jump #60/50
ACCESSORY WORK
Superset 1
Single Arm Lat Pull Down (Pull Up Band) 3x 8-12
Ring Push Ups 3x Max
Superset 2
Compound Row Pull (Up Band) 2x 15
GHD Wall Ball Sit Ups 2x 15
Superset 3
Floor Press 3x 8-10
Wide Grip BB Row 3x 10-12
Superset4
BB Curl 2x 12
Push Ups Close Grip 2x max
Closeup of athlete doing box jump at the gym