Kit 160621

WARM-UP (10)

Bike 1 Mile

20 Glute Bridges On Bench

20 Glute Bridges on Floor

Ten Second Handstand Hold + One Negative

5 x 3 Deficit Snatch Deadlift, Climbing

SKILL/STRENGTH (20)

Alternate Between 5 Sets of:

5 Banded Front Squats

&

Successive Pull-Up Complex

1 Beat Swing + 4x

{One Knee Pop +

One Kipping Pull-up}

STRENGTH II (10)

4 Rounds For Time

50 Foot Front Rack Walking Lunge 65

100 Foot Overhead Carry 65

10 Knees to Elbow