Warm up X 2

  • Short Lap
  • 20 Light KB Swings
  • 8 Deck Squat to HS Kickups  
  • 5 Strict Pullups

Mobility:
Banded Shoulder / Lat Stretch
Band to high bar, step same side foot behind other foot

Skill
Kipping Pullups
Work on Linking, do at least 3 in a row

Workout:
3 Rounds for Time:
10 Toes To Bar
10 Ring Dips

Rest 2:00
3 Rounds for Time:
10 Hanging Leg Raise
10 Pushups

Rest 2:00
3 Rounds for Time:
10 Hanging Knee Raise
10 Ab-Mat Situps
 

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