MOBILITY & WARM UP 

30 Seconds Single Unders
30 Seconds Lateral Squats 
30 Seconds Active Spidermans 

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers 

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops 

30 Seconds Single Unders
30 Seconds Goblet Squats 
30 Seconds Slow Burpees

SKILLS & SPECIFIC WARM UP

Kipping

CONDITIONING

“CHIPPER LADDER”
For Time
30 Pull Ups
40 Wall Ball Shots #9/6
50 Sit Ups
100 Alternating Overhead Plate Lunges #15/5

Perform every two minutes
10 Burpees