Warm Up:
:05 Deadhang
3 Kip Swings
10 Mini Band Bicycles
10 Band Straight arm pulldowns
10 Jump Squats
10 Push Ups
6mins
Strength:
:30 L-Sit/Tuck Support Hold
Then pick 1: 3 Rope Climbs–
5 MUs —15 Pull ups
4 Sets-NFT
complete within 12 min
“Props”
30 Wall Balls
15 Burpees
30 DUs
15/15 1-arm KB CL (M)
3RFT
Extras:
4×10 Weighted Step ups
4 min Belt Squat March