1.Warm up

Hollow Rock

Arch Rock

 

2.Mobility

Chest & Shoulder

 

3. Skill

Kipping Swing – Kick – Drive

 

4.Interval

EMOM 16min

1R : 3 Bar Muscle up (A.6 C2B B.9 Pull up C.12 Band D.15 Ring)

2R : 12 Box Jump (24/20)

3R : 60sec Plank

4R : Rest