Kit 161208

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

2 Sets of Lunges Across Gym

2 Sets (Using Light Pair of Dumbbells)

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

WARM-UP/STAMINA (15)

Every Minute For 6 Minutes, Alt Between
30" Ring Support
30" Dip Support
30" Chest to Rings Hold

CONDITIONING I
Every Minute For 12 Minutes
Min 1: 2 Push-up Into Wall Walk

Min 2: 40 DUs

Min 3: Prowler Pull 45

Rest 5 Minutes

CONDITIONING II

Every 90" For 12 Minutes, Alternate Between

4 Kipping Pull-Ups + 3 Knees to Elbows + 2 TTB

12 Axle Bar Overhead Walking Lunges