STRETCHING/ WARM UP

• 2X30s ARMLESS PRAYER STRETCH + 20 ALT. DOWN DOG CALF STRETCH + 30s SAMSON STRETCH/SIDE

SKILL/ PRACTICE

• 7 MIN DOUBLE UNDER PRACTICE

• 5X3-10 KIPPING PULL UP/TOES TO BAR (FOCUS ON FORM, REST 90s)

CONDITIONING

4 MINS ON, 2 MINS OFF FOR 18 MINS

• 400M RUN

• 12 THRUSTERS 95/65 LBS

• MAX CAL ROW
  RX+ (115/75 LBS)