WARM UP
5 minutes Practice Duoble Unders, Then:
2 Rounds Not For Time
20 Hand-to-Hand KB swings
20 Hollow Body Rock
10 Superman
10 Boot-Strappers
5 Armbar
MOBILITY & SKILLS
Hips – Squat Therapy
CONDITIONING
3 – 6 – 9 – 12 – 15 – 18
Chest to Bar
Ring Dips
Barbell-Facing Burpees
Overhead Squats #43/30
ACCESSORY WORK
Tri-Set 1
Weighted Chest to Bar Chin-Ups 3×5
Seated Alternating Dumbbell Curls 3×20
Standing Dumbbell Hammer Curls 3×15
Tri-Set 2
Weighted Dips 3×5
Weighted Ring Extension 3×10
Weighted Push Ups Close Grip 3×15
