Anthony 160909

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

3 x 3 Arch Holds

3 x 3 Headstand Holds

3 x 3 Handstand Push-Ups Facing Wall

UPPERBODY STRENGTH (15)

3 Sets:

Max Strict Handstand Push-Ups into Handstand Support For 30 - 60 Seconds

CONDITIONING (25)

6 Sets

4 Box Jumps + 4 Broad Jumps

Prowler Push (Light)

40" Very Slow Air Squats (6 - 8 Sec Per Rep)

Rest 60 Seconds

STRETCH 

Hamstring on Box with Kettlebell