Warm Up:

  • Up and Back Bear crawl
  • High Knees
  • Butt kicks
  • QM
  • Toy soliders
  •  broad jumps....
    Then 2 rounds
  • 6 precision jumps
  •  10 pull ups/ ring rows,
  • 10 air squats,
  • 20 Mt climbers
  • 10 jump squats.

Mobility:
2:00 min ankle LAX Ball Smash

WeightLifting:
15 min. bar muscle ups.
Scale work: muscle up transitions or pull up dip strength.

Workout:  
"Annie"
50-40-30-20-10
DU's and Ab Mat sit ups

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