WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single Unders or Skips
20 PVC Pass Throughs
10 Cal Row/100m Run
MOBILITY & SKILLS
Ankle – Hips – Kipping – Ring Dips
CONDITIONING
5 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Ring Dips
If You Have a Vest or Body Armor, Wear it #9/6
ACCESSORY WORK
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions
Rest 2:00
