MOBILITY & WARM UP

1 set:
200-meter run, slow
10 high knees in place
10 torso twists
10 jumping jacks
10 alternating shoulder taps in plank
10 butt kickers in place
10 hand-elevated push-ups (use box)
10 box step-ups
200-meter run, faster

SKILLS & SPECIFIC WARM UP

Handstand Walk

10 alternating pike shoulder taps
10 alternating handstand shoulder taps against the wall
10 wall-facing handstand shoulder taps
5:00 handstand walk practice

1 round:
10 alternating box step up and overs (step down)
Rest :30
5 box jumps (step down)
Rest :30
5 box jump-overs

1 round:
100-meter run
7.5 mt handstand walk
4 box jump-overs

CONDITIONING
“NO COMMENT PLEASE“

AMRAP 12:
200-m run
15 mt (2×7.5mt) Handstand walk
10 box Jump-Overs Step down from the box. #60/50

Accessory Work

1 set:
200-meter double-kettlebell overhead carry #2×24/16