MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions 
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

MOBILITY & SKILLS
Air Squat – Spend 10′ to work on Kipping

CONDITIONING
“ANGIE”*
For Time & Reps for 20 minutes Time Cap
100 Push-ups
100 Air Squats
100 Pull-ups
100 Sit-ups

*compare to 20.12.18

Good Times for “Angie”
– Beginner: 24-28 minutes
– Intermediate: 19-23 minutes
– Advanced: 18-22 minutes
– Elite: <14 minutes