WARM UP

3X 10 BANDED LAT PULL DOWNS + 15 HOLLOW BODY ROCKS

SKILL WORK 

 8-10 MINS KIPPING DRILL (TOES TO BAR/ PULL UPS/ BAR MU)

CONDITIONING 

 FOR TIME

 -1000M/800M ROW

 -40 THRUSTERS 75/45

  -60 SINGLE ARM KB OVERHEAD LUNGE 44/26 (SETS OF 10/SIDE)