1.Warm up

3 Round

10 Hollow Rock

10 Push up to Pike

 

2.Mobility

Shoulder Trigger

 

3.Skill

Toes to Bar kipping

 

4.Inteval

EMOM 8min

3 T0es to Bar (A.Leg Raise B.Knee Raise C.Toe Touch)

6 HR Push up

9 Lunge

 

Rest 2min

 

EMOM 8min

4 T0es to Bar

8 HR Push up

12 Lunge

 

Rest 2min

 

EMOM 8min

5 T0es to Bar

10 HR Push up

15 Lunge