MOBILITY & WARM UP

3 Rounds:
50 Jump Rope
After each Round, complete:
20 Hollow Rocks
15 Superman Hold
10 Scap Push Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“JUMP TABATA”*
With a Running Clock in 16 minutes
Double Unders
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.