Mobility

  • Depends on your personal short term goal

Warm Up X2

  • 20 KB Swings
  • 12 Lunge w/ twist
  • 10 Push ball
  • 10 Jump Pull ups
  • 10 Pop-Ups per side (pop up on 18" or taller box, full hip extension, land on box on one foot, then back to floor, 10 one side then switch)

Skill

10:00 Work on Your personal Short Term Goal (E.g. muscle ups, balance, vertical jump, pull ups)

Workout

15:00 for rounds:
20 Double Undevrs (sub attempts)
10 Burpees
5 Pull-Ups

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