MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
3 Rounds not for time Minute
5 Scap. Retraction
4 Kip Swing
3 Pull Ups/Ring Row
10/8 Cal Row

CONDITIONING
“WHO HAS MORE…”

For Max Effort
Strict Pull Ups / Pull Ups / Ring Row
Push Ups
1k Row

Rest 5 minutes between
each effort