STRETCHING/ WARM UP

• 2X30s BENCH PRAYER STRETCH + 4 ALT. HOLLOW BODY ROLLS + 10 ROLLER DB OPENERS

GYMNASTIC SKILL/ STRENGTH

• KIPPING DRILLS

• 5X12 DB BENCH PULL OVERS (REST 90s)

CONDITIONING

3 SETS FOR TIME (RX+ 40 WALL BALLS, 300M RUN, BURPEE BJO)

• 30 WALL BALLS 20/14 LBS

• 200M RUN

• 10 BOX JUMP OVERS 24”/20”
  REST 1 MIN