MOBILITY & SKILLS
Kipping – Butterfly Pull Ups – Ring Dips

CONDITIONING
2 Rounds For Max Reps
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jumps #60/50
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Ring Dips
Rest 3 minutes

ACCESSORY WORK
ABS/CORE
V-sit with medicine ball twist 3×20
From Hollow: Bicycle crunches 3×20
Medicine ball sit-ups 3×15-20
Back extensions 3×1012
Dynamic bird dog 1×20