Warm-up: 2 rounds
Run 200m or Row 250m
20m Spider Crawl
20 Squats Broad Jump
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold
Mobility & Skills
Double Unders – HandStand Push-Ups
5 rounds
50-40-30-20-10x Double-unders
25-20-15-10-5x Handstand push-ups
Rest 2 min
Accessory Work:
Super set 4×8 Chin-Ups/Hammer Curl Rest 1:1
Super Set 4xMax Triceps Dips/Push Ups Close Grip Rest 1:1
