WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING PULL-UP (SWING-BUTTERFLY)

CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds

*compare to 11.01.22

Scaled version

5 rounds, each for time:
10 Ring Rows
20 Bar Push-ups
30 Sit-ups
40 Air Squats
*Rest 3 mins between
rounds