WARM UP
2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hamstring – Low Back – Hips – Shoulders – Handstand Push Ups
CONDITIONING
“Everything You Like”
For Time
Buy in 100 Double Unders; Then:
21-15-9
Handstand Push-Ups
Burpees
Toe to Bar
start and finish with 800m Run
ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Single Dumbbell or Kettlebell for all movements
1 Turkish get-up, right side
1 Windmill
5 Push Press
10 Suitcase Deadlift
Repeat Series on Left Side to Complete Round 1 then rest 1 minute