MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Kipping – Kb Swing

CONDITIONING

“HELP!!!”

3 Rounds For Time
50 Air Squats
12 Push Press #60% BW
500 mt Run
7 Bar Muscle Ups
12 Kb Swing #24/16
100 Double Unders