Warm-up
Run 4×40
mt; down forward, back reverse; Then, 2 rounds of
20 mt Walking lunge, forward
20 mt Walking lunge, backward
15 Push-ups
15 PVC shoulder dislocate
Mobility & Skills
Ring Dip – Muscle Up
A) 5 Rounds For Time
10 Ring dips
15 Chest To Bar/Pull-ups
20 Box Jump Over #60/50
Time Cap 20′
B) “Bring Sally Up”
Push Up Test
