MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING
”TABATA ”

Tabata 8 x :20/:10
Pull-up
Rest 1 min
Row Cals
Rest 1 min
HSPU