AT 13.30 ADVANCED TRAINING
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
Then 3 Rounds of
300/250/200 mt row
5 – 4 – 3 Burpees Box Jump Over
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds

CONDITIONING
A) 5RFT
25/18 Cal AirDyne
2 Rope Climb / 6 Chest To Bar

Rest 5′ Then:
B) AMRAP 16′
1000mt Row
15 Burpee Box Jump Over #60/50
6 Bar Muscle Ups/8 Strict Chest To Bar