STRENGHT & CONDITIONING
WARM-UP
1-2 ROUNDS
30 Jumping Jacks
8 Alt. Wall Ball Around the Worlds
8 Alt. Bird Dogs
6 Alt. Groiners + Twist
:20 Tuck/ Hollow Hold
Into…
AMRAP x 4 MINUTES
5 Kip Swings
6 WB Thrusters
7 Tuck-Ups
SKILL
3 SETS
10/10 Single Arm Banded LatNPushdowns
:30 Ring FLR
10 Kipping Knee Raises
WORKOUT
2 SETS
AMRAP x 7 MINUTES*
2-4-6-8-and so on…
Wall Balls
Toes to Bar
-Rest 2:00 b/t Sets-