1.Warm up

Bird Dog

Hip Bridge

Dragon Flag

 

2.Mobility

Pigeon Stretch

 

3.Skill

Toes to Bar Kipping

 

4.METCON

AMRAP 15min

15 DB Snatch (22.5/15)

12 Box Jump (24/20)

9 Toes to Bar (A.Leg Raise B.Knee Raise C.Toe Touch)