WARM UP
Set 1: AMRAP 5
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Sets 2: AMRAP 5
10 Leg Swings / Side
5 KB Deadlifts
5 Kip Swings or Ring Rows
10 PVC Figure 8’s
SKILLS & SPECIFIC WARM UP
Kipping – Pull Up – Lunges
EMOM 8′
20 sec Active Hang
2 Sets:
7.5m KB Crossbody Walking Lunge (workout weight)
5-10 pull-ups
CONDITIONING
“CRISS CROSS”
5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #24/16
25 Pull-ups
Scaled
5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #16/12
20 Pull-ups