TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP

21 Calorie Row
7 Walkouts 
15 Calorie Row
5 Walkouts 
9 Calorie Row
3 Walkouts 

Plank Series

60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank

SKILLS & SPECIFIC WARM UP

Bar Muscle Up

CONDITIONING

“Man on Fire”

For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”

1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16

Time cap 20 min.