Movement Prep:

  • Shoulder Series

Warm Up:
2 Rounds of 10 Each...

  • Jumping Jacks
  • High Knees
  • High Heels
  • Air Squats
  • Lunges
  • Mt. Climbers
  • Supermans
  • Push-ups
  • Dancing Crab

Skill/Strength:
4 rounds:

  • 20 seconds tuck hollow hold
  • 10 seconds rest
  • 20 seconds table hold (reverse plank with knees bent)
  • 10 seconds rest

Fun:

  • Box Pass-through Drill

Conditioning:
8-7-6-5-4-3-2-1

  • Handstand Push-ups
  • Reverse Burpee
  • Burpees

Scaled: Regular Push-ups