1.Warm up

10min Run

Air Bike

 

2.Mobility

Wall Chest Open

Chest Trigger Point

 

3.Skill

Ring Dip Kipping

Ring Hold-Dip Rock-Knee up-Extension

 

4.METCON

AMRAP 20min

15 Double Under (A.D.T)

10 Ring Dip (A.Band B.Box C.Wall Push up)

5 Burpee Box Jump (24/20)