Group Warm up
60s Machine
20 air squats
10 Scorpions
30s hang
10 ring rows with a scap pull first
30m Crab walk
Strength -
Mad cow week 4 Lunges
Skill -
OTM x 10 mins
1) 8-11 Toes to bar
2) Kipping Drills
3) Strict Pull up Practice
Workout -
15 minute AMRAP
30cal machine
25 Strict Handstand push up / Scale for Press up
30 cal machine
50ft HS walk (6 lanes, 3 out 3 back)/ scale for bear crawl 100ft
30 cal machine
25 kipping HSPU / scale for Push press
