Warm up
1 minute rkc plank hold
Then 3 rounds
30 second handstand hold/ practice
30 seconds kb high pulls
30 seconds kb push presses
Strength
Strict press-buiod a heavy 4
Conditioning
Staggerd i go u go
For 25 minutes
12 calorie row
7 box jump overs 24/20
2 strict presses
Accessory
1-10-1 ascending/ desending ladder
Front raise with plate
1 rep + 1 second pause at the top
2 + 2, 3+ 3, etc
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