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Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness
A. Every 5 minutes, for 30 minutes (6 sets), complete the following as quickly as possible:
Row 300 Meters
50 Double-Unders or 75 single skips
15 Toes to Bar or knee raises
Note times for each of the five sets individually.
B. Kipping practice – work on the kip or anything needed to make a Kipping pull up work for you (ie, mobility etc.)

Classic:
A. Every 5 minutes, for 30 minutes (6 sets), complete the following as quickly as possible, resting the remainder of 6mins:
Row 300 Meters
50 Double-Unders or 75 single skips
15 Toes to Bar
Note times for each of the five sets individually.
B. Muscle up practice – work on transitions or complete 1-3 EMOM x 5min if you can do muscle ups
C. Mobility: Foam Roll