MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Retraction in Plank
20 mt Side Shuffle / Direction
8 Kip Swings
100m Run

SKILLS & SPECIFIC WARM UP

Handstand Push Ups

3 Set:

:15 Hand Stand Hold
5 Strict Hand Stand Push Ups
5 Kipping Hand Stand Push Up

Rest 1′

CONDITIONING
“TRIPLE MIX”

A – 250m Row

B – 8-12 Hand Release Burpees

C- 10-15 Box Jump

Rotate the order of every set:

Set 1 – ABC

Set 2 – CBA

Set 3 – BAC

Set 4 – CAB

Set 5 – BCA

Adjust your reps and distance in order to arrive at about 45 sec of rest each round.