Warm up:
Tabata (3 rounds)
DB strict press
Scorpion kick
Handstand hold against wall
Tuck Jump
Mobility:
- T-spine smash or Dball opener 4:00
- Hip Bridge 3×10
Skill:
EMOM 10:00
- 1 wall walk into Handstand Hold facing the wall (nice hollow position), hold 30 sec. (Progression is: regular Handstand hold or attempt)
- 30 sec. V-Sit
Conditioning:
10 rounds
200m run
4 Handstand push up
6 High Box jump (30/24)