MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Kipping ( Toes To Bar – Pull Ups – Chest to Bar)

CONDITIONING

“5, 3, 1…GO!”

For 16 Minutes Time Cap
100 Double unders, 5 Bar Complex, 1 Rope Climb
50 Double Unders, 3 Bar Complex, 1 Rope Climb
25 Double Unders, 1 Bar complex, 1 Rope Climb

Bar Complex ( 5 Toes to bar+3 Pull Ups+1 Chest to Bar )