WARM UP
AMRAP 5 :
-5 kip swings
-5 push-ups
-10 jumping jacks
AMRAP 5 :
-10 kipping knee raises or lying toes-to-bars -5 down unders
-10 Lunges
SKILLS
EMOM 10 :
-40m single-arm DB overhead carry #22.5/15 Change Arm every Round
CONDITIONING
“BODYWEIGHT NINJA“ AMRAP 20 :
-15 Pull Ups / banded / seated
-30 Air Squats
- 15 Toes To Bar / Knees To Elbow
-30 Prisoner Reverse Lunges
*Score: number of rounds