A) Warm up:
5oom Row
50 ft Spiderman Lunge
50 ft Bear Crawl
25 ft Walking Lunge w/ Twist
25 ft Reverse Walking Lunge w/ Twist
50 ft Crab Walk
Gymnastics/Skill:
Kipping Pull-up Progressions
If you are able to do kipping Pull-up perform:
5 Strict Pull-ups
1 Min Rest
10 Kipping Pull-ups
1-2 Min Rest
Max Effort Kipping Pull-ups
*Score is max effort set
B) 3 Sets
500 m Row
rest 2 min
200 m Farmers Carry (55/35)
rest 2 min
30 Ball Slams (15/10)
rest 2 min
C) 3 Sets
Weighted Bulgarian Lunge x8 ea. leg
10 Sec Push-up Negative x5
