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 AB-Mat Sit Ups
SKILLS
KIPPING – KIPPING PULL UP
CONDITIONING
“EXTREME PULL UP”
EMOM 12′
Perform 6/12 Strict Pull Up
