WARM UP
2 rounds
Run 200m or Row 250m
30m Bear Crawl
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Hips – Ring Dips
CONDITIONING
For Time
21-15-9
Burpee Box Jump Over #60/50
Ring Dips
Push-Ups
ACCESSORY WORK
Not For Time
4 Rounds Not For Time
20 Wall Ball Sit Ups
20″ Ring L-Sit Hold
20 GHD Back Extension
