Warm-up:

200m Run then 3rds of:

10 Elbow Plank to Push-up Transitions

10 Alternating Curtsy Squats

30sec Handstand Hold or Nose to Wall Handstand Hold

Strength: 4 sets

1a) Barbell Front Rack Alternating Reverse Lunges x 12 reps @20X1

1b) Strict Handstand Push-ups or L-seated Dumbbell Press x 5-7 reps

Conditioning:

3rds of

12 Push Press 95/65

200m Sprint

Rest exactly 2min then,

3rds of:

12 Sumo Deadlift High Pull 95/65

10 Lateral Burpee Over the Barbell