MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Pull Up – Running Warm Up

1 set (at workout pace):
4 rounds:
2 Pull Ups
100m Run
2 Pushups
100m Run
2 Air Squats

CONDITIONING
“HAWAII”

4 rounds in a 17 minutes Time Caps
10 Kipping Pull Ups
200m Run
10 Pushups
200m Run
10 Air Squats
200m Run