STRENGHT & CONDITIONING
WARM UP
3 ROUNDS
:30 Dead Hang on Rig*
6 Air Squats + 6 Jumping Squats
6 Up-Down to Down-Dog
3 ROUNDS
:30 Hollow-to-Arch Kip on Rig
6 Lunge-Lunge-Squat*
6 Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*
BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters
Pull-ups
OPTIONAL FINISHER
3 SETS
1:00 Empty Barbell Quad Smash
15 Empty Barbell Bicep Curls*