WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hips – Shoulders – Ring Dips – Push Ups
MIDLINE STABILITY & CORE
Not For Time
4 Rounds Not For Time
20 Wall Ball Sit Ups
20″ Ring L-Sit Hold
20 GHD Back Extension
CONDITIONING
21-15-9 Reps For Time
Burpee Box Jump Over #60/50
Ring Dips
Push-Ups
