Warm Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds

Shuttle Runs
Step-Ups
Dead Hang
Ring Row
Hollow Hold

Strength Circuit

4 Rounds

8-12 Db Split Squats per Side
6-12 Chin-Ups
20-60 Sec. Adductor Plank per Side

Rest 1.5 Minutes