WARM UP
2 rounds:
10 V-ups
10 KB Deadlift
10 Up-Downs with broad jump
:20 Hollow Hold
10 KB Good Mornings
:20 Hollow Rock
SKILLS
For 5mins practice:
Kipping – Toes To Bar
3 Sets:
30 rope jump
6 false grip ring row
3 Toes to bar / 5 knee to elbow
CONDITIONING
AMRAP 12:
10 double dumbbells static lunges
100m Sand Bag / slam ball Farmer Carry 10 Weighted Sit-ups
Add 10 reps to the Lunges and sit-ups after each round