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 – Toes To Bar
3 rounds: 10 Cal Row – 5 Burpees (2°/3° Over the Row) – 5 Toes To Bar – 5 Cal Row

CONDITIONING

“Wonderful World” Part #1
AMRAP 4:00
27/21 Cal Row
27 Lateral Burpees Over Rower
27 Toes To Bar

Rest 2:00

“Wonderful World” Part #2
AMRAP 4:00
21/15 Cal Row
21 Lateral Burpees Over Rower
21 Toes To Bar

Rest 2:00

“Wonderful World” Part #3
AMRAP 4:00
15/12 Cal Row
15 Lateral Burpees Over Rower
15 Toes To Bar