WARM UP
3 Rounds Not For Time
Complete a 6 minute AMRAP of:
5 Pull Ups / Ring Row
10 Hand Release Push Ups
5 Burpees
10 Cal Row/100m Run
MOBILITY & SKILLS
Hips – Shoulders – SDLHP
CONDITIONING
For Time
Buy In
50 Double Unders; Then 3 Rounds Of:
12 Ring Dips
21 Sumo Deadlift High Pull #43/29
500 mt Row
ACCESSORY WORK
6 Rounds Not For Time
5 Strict Toes to Bar
8 GHD Sit-Ups
10 Ab-Mat Sit-Ups
