MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar

PRE-WORKOUT STRENGTH

every 3 min x 5 Sets For Load:
5 Tempo Strict Press

Two-second press, two-sec-
ond reset

CONDITIONING
“FRIDAY FEELING“

For Time
10-9-8-7-6-5-4-3-2-1
Burpees Pull Ups
Box Jump #60/50
EMOM
5Toes To Bar