Skills:
- Teddybear stand – progression to headstand
- Frog stand – progression to handstand
- Headstand – progression to handstand
Conditioning:
- 4 X 800m run – rest as needed between repeats
Srength
- Push press
- 3-3-3-1-1-1
Conditioning
- 800m run
- 50 back extensions
- 3 rounds for time