STRETCHING/ WARM UP

• 3X30s CALF STRETCH/SIDE + 10 SCAPULAR PULL UPS

SKILL/ PRACTICE

• 5 MIN DOUBLE UNDER PRACTICE

• 15 MIN KIPPING DRILLS FOR PULL UPS

CONDITIONING

9 MIN CLOCK

• 750M/600M ROW

• 300M RUN

  THEN AMRAP REMAINING TIME

• 5 DB DEVIL PRESS 35/25 LBS

• 2 WALL WALKS