4/13/23

Warm up

1/2 mile run

30 second handstand hold

Then

2 rounds

10 kb swings

8 down dog push ups

6 burpees

Conditioning

CFT-30 minute ascending ladder

100 meter run

5 hs push ups

5 deadlifts 225/155

5 burpees

200 meter run

10 handstand push-ups

10 deadlifts

10 burpees

300-15-15-15, etc...