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
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
Kipping
2 rounds: 2 Strict Pull Ups – 5 Burpees – 5 Toes To Bar – 10 Double Unders
CONDITIONING
“FIRE BAR”
AMRAP in 12 minutes
5 Pull-Ups
10 Burpees Touch
15 Toes To Bar
20 Double-Unders
