Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Skills / Strength   8 Sets (0:30 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups This is a dynamic effort or a speed day.  Perform 8 sets of…