1. Warm Up:
5 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (band assisted if necessary)
Then, 3 Rounds of:
Tuck L-Hang x 10 seconds
Kettle Bell Swings x 10 (16/12)
2. Conditioning:
'Manchester Mile'
30 Back Squats (BW)
1 Mile Run
3. Recovery.