MOBILITY & WARM UP

400 mt Jog Then:
5 Rounds Not For Time
10 Double Unders/20 Single Unders
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Kipping – Pull Up – Double Unders

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest
:20 Flutter Kicks
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING
“PARSIMONIA”*

FOR TIME
800m Run
40 Pull-ups
80 Double Unders
600m Run
30 Toes-to-Bar
60 Double Unders
400m Run
20 Pull-ups
40 Double Unders
200m Run
10 Toes-to-Bar
20 Double Unders

*compare to 02.02.22