Tuesday and Wednesday

Tuesday conditioning
WU/JM x 5min
Sprawl x 20"
Jump Squat x 30"
2-Hand Swing x 45"
Jump Squat x 30"
Sprawl x 20"
2 Sets

KB Goblet Squat x 20"
Push-Up x 30"
Sumo Deadlift x 45"
Push-up x 30"
KB Goblet Squat x 20"
2 Sets

Split Squat Jump x 20"
KB Side Lunge x 30"
2 KB Alternating Lunge x 45"
KB Side Lunge x 30"
Split Squat Jump x 20"
2 Sets

Heels through the drywall handstand practice

Wednesday Lower Body Emphasis
20kg KB Front Squat x 8/8
Jump Squat x 10
Wall Sit x 1min
2 sets

20kg KB Dead Clean x 10/10
16kg Swing Clean x 10/10
2 Sets

One Leg Deadlift 16kg x 10/10
Sumo Deadlift 2x20kg x 10
2 Sets

2 Hand Swing 16kg x 30" on 30"off x 4 sets