MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
CONDITIONING
A) Complete as Many Reps as Possible in 7 minutes
Burpees Plate
This workout begins from a standing position. The Athlete will move from flat on the plate. #25/15
Rest exactly 3′ Then:
B) Bring Sally Up Push Up Test