Warm Up
Repeat For 5 Minutes
15 Band Row
15 Band Lat Pull Down
10 Push Up Or Knee Push Up
100m Run
Skill Work ~ Kipping Pull Ups
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups
WOD
6 Rounds (Time Cap 22 Minutes)
COMPETITIVE
8 Pull Ups
10 Push Ups
400m Run
PERFORMANCE
8 Jumping Pull Ups
8 Push Ups
400m Run
LIFESTYLE
10 Ring Rows
10 Elevated Push Up
200m Run
Stimulus Points
Pace Yourself
Don’t Force Yourself To Go Unbroken
Accessories
Every 1 Minute On The Minute X 3 Rounds
1) 8 Bent Over Dumbbell Row
2) 30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Prayer Stretch
Doorway Chest Stretch on Ring