WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Hips – Kipping
STRENGHT
3-3-3-3-3-3-3
Strict/Weighted Pull Ups
CONDITIONING
AMRAP 15′
15 Toes to bar
10 Box Jump #60/50
5 Wall Climb
