MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
100 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Kipping

CONDITIONING
“I WANT AN ICE CREAM!”

Buy in 1983 mt Row
36 Pull Ups
36 Spiderman Crawl
36 Prisoner Walking Lunge
36 Toe to Bar
36 Double Unders
36 AB-Mat Sit Ups
36 Air Squat
36 Hand-Stand Push-Ups
36 Burpees
36 Push Ups
Cash Out 36 Cal Air Dyne/Ski Erg/Row

Time Cap 36′