STRENGTH
Single Arm KB or DB Row
4 x 8
Banded Kneeling Woodchoppers
4 x 8 each side
GYMNASTICS
4 x
:20 L Hang or L Tuck
3 x 1 Wall Climb + 6 shoulder touches
CONDITIONING
Every :30 for 12 Min
:00 to :30 – 1 Snatch @ HAP
:30 to :60 – 25 Double Unders
“HAP” means as Heavy as Possible. Pick one weight and stay with it. This should be something you can hit 12 times. Shoot for 70- 75%.
CORE/MOBILITY:
1 Min Twisted Cross
1 Min Seated Straddle