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

SKILLS & SPECIFIC WARM UP

BACK TO SCHOOL: Air Squats, Push Ups, Kipping

CONDITIONING

“CANDY”*

5 Rounds:
20 Pull Ups
40 Push Ups 
60 Air Squats

BEGINNER OPTION

4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats

Time cap 20′

*compare to 23.12.19