MONDAY

MOBILITY/SPECIFIC PREP

M. Foam Roller 

SP. 1 Round 

1 min Bar Hang 

10 Banded Good Mornings 

5 Yoga Pushups 

10 Bear Dogs 

20 Toe Taps 

BODYWEIGHT STRENGTH/SKILLS 

PERFORMANCE and FITNESS 

AMRAP 7 

20 Double Under’s 1 Strict Pull-Ups 

20 Double Under’s 2 Strict Pull-Ups 

20 Double Under’s 3 Strict Pull-Ups etc…. 

CONDITIONING

FITNESS

5 Rounds For Time:

14/9 Cal Row 

12 Box Step Overs

10 Kipping Knees

8 KB Sumo High Pulls  

PERFORMANCE

5 Rounds For Time:

18/12 Cal Row

15 Box Jump Overs 

12 Toes To Bar

9 Hang Cleans 50/35