MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

Air Squat – Kipping

CONDITIONING

“ONCE IT WAS CINDY”

AMRAP 15 minutes
1 Strict Pull Up
2 Push Ups
3 Air Squats
2 Strict Pull Ups
3 Push Ups
4 Air Squats
3 Strict Pull Ups
4 Push Ups
5 Air Squats

Continue pattern untill 15 minutes