1. Warm Up:
General Warm Up/ Dynamic Mobility
then 3 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (band assisted if necessary)
Kettle Bell Swings x 10 (16/12 kg)
2. Conditioning
AMRAP 2
5 KB Swings 24/16kg
5 Burpees
rest 1 min
AMRAP 2
5 Wallballs 20/14
5 Sit Ups
rest 1 min
AMRAP 2
5 KB Swings 24/16kg
5 Burpees
rest 1 min
AMRAP 2
5 Wallballs 20/14
5 Sit Ups