STRETCHING/ WARM UP

• 2X30s SEAL POSE + 15 BANDED LAT PULL DOWNS + 30s SAMSON STRETCH/SIDE

SKILL/ CORE STRENGTH

• KIPPING PROGRESSION

• 5X7 STRICT TOES TO BAR (REST 2 MINS)

CONDITIONING

14 MIN CLOCK

• WEIGHTED ABMAT SIT UPS 20/14 LBS
  8-12-16-20-24-28…ETC..REPS

• BOX JUMPS 24”/20”
  4-6-8-10-12-14…ETC..REPS

• DUAL DB DEVIL PRESS 35/25 LBS
  2-3-4-5-6-7…ETC..REPS