MOBILITY & SKILLS
Kipping – Chest To Bar – Handstand Push Ups

CONDITIONING
In 15′ Time cap:
3 Rounds of:
400m Run
21 AB-Mat Sit Ups
15 Handstand push-ups
9 Chest to Bar
3 Rope Climb
in the remaining time
Max Cal Row

ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12