Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 1mt forward)

SKILLS & SPECIFIC WARM UP
Kipping – Toes To bar

EMOM 10
Odd: 5 Strict/Banded Supinated Pull Ups
Even: max Banded Push Ups in 20 seconds

1 Set
5 Burpee Box Jumps Over
10 Fat Bar Overhead Walking Lunges
5 Toes-to-Bar

CONDITIONING

“THE DOUBLE THAT BURST“

AMRAP 15

10 Burpee Box Jumps Over
20 Fat Bar Overhead Walking Lunges #43/30
10 Toes To Bar