Movement Prep:
2x:

  • 10 captain morgans
  • 10 cossack squats (lateral lunges)


Warm-up:
3 rounds - Tabata style:

  • Hollow body hold
  • Reverse Plank
  • Passive hang
  • Russian KB swings
  • Bear Crawl Touches


Skill:
Rope Climbs

Conditioning:
"G.I. Jane"

  • 100 Burpee Pull-ups for time