WARM UP
2 Rounds Not For Time
20m Bear Crawl
10 Push-Ups Hand Release
20m Crab Walk
20m Broad Jump
30 Flutterkicks
400m Jog/500m Row
MOBILITY & SKILLS
Squat Therapy – Kipping
STRENGHT
Shoulder Press
5×65%, 5×75%, 5×85%, 3x8x65%
CONDITIONING
21-18-15-12-9-6-3
Air Squats
Toes to Bar
Push-ups
