WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Kipping – Bar Muscle Up
CONDITIONING
5 Rounds For Time
400 mt Run
5 Bar Muscle Ups
12 GHD sit Ups
ACCESSORY WORK
On the Minute x 10
200 mt Sprint
