Warm-Up:

3 Rounds
5/side Spiderman and Reach
15 Secon Hallow Hold
5 Walkouts
5 Per Side Kneeling Unilateral Press

Strength:

Strict Press:
5 sets of 5 reps

Conditioning:

6 Rounds:
21 Abmat Sit-ups
15 Ten Meter Shuttle Sprints
9 Handstand Pus-ups