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 / 200 Run
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
Kipping – Chest To Bar
2 Rounds, building in intensity:
30 Double-Unders
20 Air Squats
100 mt Run
3-5 Chest To Bar

CONDITIONING

“AND BEHIND?”

Amrap 18′
60 Double-Unders
45 Air Squats
200 mt Run
10 Chest To Bar