WARM UP

On a 6:00 Clock:
5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING PULL-UP (SWING-BUTTERFLY)

CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds

*compare to 28.10.21

Scaled version

5 rounds, each for time:
10 Ring Rows
20 Bar Push-ups
30 Sit-ups
40 Air Squats
*Rest 3 mins between
rounds