MOBILITY&WARM UP

Amrap 3′
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

Amrap 3′
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

Amrap 3′
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

SKILLS & SPECIFIC WARM UP
KB SWING – PULL UPS

1 round:
5 kettlebell swings (35/53 lb)
4 kettlebell goblet squats
3 burpees
2 commando pull ups

CONDITIONING
“CHIPPER FUN”
On a 12:00 clock:
50-calorie row
40 KB swings (16/24 kg)
30 KB goblet squats
20 burpees
Max Rope Climb

SKILL WORK

Accumulate:
10 Turkish get-ups/arm
Use a single dumbbell or KB.
Build in load as desired through all 10 reps.