MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Kipping – Pull Up

CONDITIONING

With a running Clock in 24 minutes perform:
Pull Ups – Box Jump Over – Air Squats
5-10-15 reps
   If you finish 5 rounds in 6:00, go directly into:
10-20-30 reps
   If you finish 3 rounds in 12:00, go directly into:
20-40-60 reps
   If you can finish 1 rounds by 18:00, switch to:
40-80-120 reps, then stop.

Rx Box#60/50