Warm-up:
3 minutes Jump Rope
10 Sun Salutation ; 15 PVC Shoulder Dislocate; 20 Bear Crawl;
30 Hollow Body Rock
Skills & Mobility
Squat – Push Ups – Kipping Pull Ups
3 Rounds For Time
50 Prisoner squats
40 Push ups
30 Knee to elbows
20 Burpees
10 Pull ups
