WARM UP
AMRAP 8:
8 Alt Toe Touch in Plank
8 Alt Knees-to-Elbow in Plank
8 Scap Retraction in Plank
20m Side Shuffle / Direction
8 Kip Swings
100m
SKILLS
Handstand Push Ups
3 Set:
:15 Hand Stand Hold
5 Strict Hand Stand Push Ups
5 Kipping Hand Stand Push Up
Rest 1′
CONDITIONING“TRIPLE MIX”
5 sets for time:
A – 250m Row
B – 8-12 Hand Release Burpees
C- 10-15 Box Jump
Rotate the order of every set:
Set 1 – ABC
Set 2 – CBA
Set 3 – BAC
Set 4 – CAB
Set 5 – BCA
الله يسامحج يا كوج مريم ماعرفت الباب وين من هاي التمارين