Adductor Smash (Foam roller) 2:00min
Lateral Hip Opener 2:00min
10 Travelling Inchworms, 12 Leg swings (each), 10 Glute Bridges, 10 Handstand kick-ups
7:00min Bar Kip Skill Work - Record maximum unbroken kips
Tabata Intervals - 16:00 - Score is your lowest rep count for each exercise - Perform each movement for 4:00 minutes, then progress to next exercise.
Knees to Elbows
MB Wood Chop
Finish with Long Lap