WARM UP
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

MOBILITY & SKILLS
10′ Practice Hand Stand Push Up -Pull Up

CONDITIONING
“EASY MARY”

• AMRAP in 20 minutes
• 5 Handstand Push-Ups
• 10 Pull-Ups
• 25 Air Squats