1.Warm up

Band Pull Down

A-Skip, B-Skip

 

2.Mobility

Arm Circle to the Wall

Chest Open

 

3.Skill

Pull up Kipping

 

4.Interval

EMOM 15min

1R : 12 Kettlebell Swing (24/16)

2R : 10 Burpee Bar Touch

3R : 8 Chest to bar

 

5.Cardio

15min Max Cal Row