WARM UP,
5′ Practice Double Unders; Then
20m Bear Crawl
15 Push-ups Hand Realease
10m Crab Walk
20 Jumping Jack
10m Burpee broad jumps
30 Mountain Climbers
MOBILITY & SKILLS
Kipping – Chest To Bar – Handstand Push Ups
CONDITIONING
In 15′ Time cap:
3 Rounds of:
400m Run
21 AB-Mat Sit Ups
15 Handstand push-ups
9 Chest to Bar
3 Rope Climb
in the remaining time
Max Cal Row
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12