WARM UP,
5′ Practice Double Unders
20m Bear Crawl
15 Push-ups Hand Realease
10m Crab Walk
20 Jumping Jack
10m Burpee broad jumps
30 Mountain Climbers
MOBILITY & SKILLS
Low Back – Shoulders – Muscle Up – Rope Climb
CONDITIONING
In 18′ Time cap:
5 Rounds of:
400m Run
7 Toe to Bar
5 Handstand push-ups
3 Muscle-up/Chest to Bar
2 Rope Climb
in the remaining time
Max Cal Row
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12
