WARM UP
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

MOBILITY & SKILLS
10′ Practice Hand Stand Push Up

CONDITIONING
“BRUTAL 2.0”
1 BJO #60/50 – 30 Hand Stand Push Up
2 BJO #60/50 -29 Hand Stand Push Up
3 BJO #60/50 – 28 Hand Stand Push Up
….Continue Pattern untill
30 BJO #60/50 – 1 Hand Stand Push Up
Time Cap 18′