WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch
MOBILITY & SKILLS
Hamstring – Low Back – Hips – Work 15′ on Ring Muscle Ups
CONDITIONING
21-15-9
Ring Dips
Toes To Bar
Burpees Box Jump #60/50
