MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING
“GRAPHITE”

15 Min AMRAP
5 Hand Stand push Up
5 Box Jumps #70/60
20 Wall Ball #9/6