WARM UP
AMRAP 6′
25 Double Unders/50 Single Unders
5 Burpees
10 Hanging Knees Raises
15 Squats
30 Mountain Climbers
MOBILITY & SKILLS
Shoulders – Kipping – Muscle Up
CONDITIONING
A) For max rounds
AMRAP 15′
1 Bar muscle-up/Chest To Bar
2 Handstand Push-Ups
3 Pistols Squats
Add 1 rep to all movements each successive round, continue until failure or time elapsed
B) BRING SALLY UP
PUSH UP TEST
ACCESSORY WORK
Reverse crunch 4×12
Barbell rollout 4×4-6
Medicine ball twist in V-sit 3×20
Hanging leg raise 3×10-12
Side planks 3×1-min per side
