Kit 160116

WARM-UP (10)

Bike 1 Mile

20 Glute Bridges On Bench

20 Glute Bridges on Floor

Ten Second Handstand Hold + One Negative

STRETCH (10)

Shoulder Stretch on Med Ball

Ankles/Knees/Hips on Med Ball

SKILL/STRENGTH (20)

Complete 4 Sets of the Following:

5 Chained Front Squats

&

Pull-Up Complex:

1 Beat Swing + 

2x {One Knee Pop &

One Kipping Pull-up} +

3x Pull-Up

 

SKILL/STRENGTH II (10)

Legless Rope Climb 

CONDITIONING (10)

4 Rounds For Time

1 Rope Climb

10 Cal Sprint

1 Atlas Stone to Wall