MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups

In a 10 min cap Time practice on Double Unders/Cross Over

1 Rounds Not For Time
20 Double Unders
10 Step Ups #60/50
5 Pull Ups

CONDITIONING
“WATCH OUT FOR THE WHIP”

3 Rounds For Time in a 12′ cap time
60 Double Unders
30 Box Step Ups #60/50
15 Pull Ups