Movement Prep:

2 Rounds...

  • 40 Sec. Alternating Plank Reaches
  • 20 Sec. Rest
  • 40 Sec. Contralateral Dead Bugs
  • 20 Sec. Rest

Warm-up: 3 Rounds of Tabata

  • Passive Hang
  • Bear Crawl Touches
  • Dancing Crab
  • Mt. Climbers
  • Burpees

Skill: 10 Min. Kipping Pull-up Progression

Conditioning: 10 Min AMRAP

  • 5 Ring Rows
  • 10 Shoulder-to-overhead (95/65)
  • 15 Box Jumps (24/20)