1. Warm up:
5 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (band assisted if necessary)

Then, 3 sets of:
Tuck L-Hang x 10 seconds
Kettle Bell Swings x 10 (16/12 kg)

2. Strength Training: Turkish Get Up 3 x 3 Each Arm.

3. Conditioning:

'Death by 10m Sprints'

On the first minute run 10 metres. On the second minute run 2 x 10 metre shuttles. On the third minute run 3 x 10m shuttles.....Continue this until you can no longer complete the required amount of 10 metre shuttles in the minute.

4. Recovery.