MOBILITY & WARM UP

2 Rounds, Not for Time:
30 DU
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
30sec Cossack Squat 
30sec Warrior Squat 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
10′ minutes practice Double Under-Kipping Swing-Pull Ups

CONDITIONING

FOR TIME:
“CIRCLE OF FIRE”
Double Under 60-50-40-30-20-10
Pull-Ups 9-12-15-18-21-27 “