Warm Up
EMOM x 6 MINUTES
MIN 1- 50 m Run + Max Slow Tuck-Ups
MIN 2- 50m Run + Max Scap Push-Ups
Min 3- Quad Crawl*
*DB Quad Crawl for second set.
Skill
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-
Workout
FOR TIME
800 m Run
25 DB Renegade Rows
100 Tuck-Ups
25 DB Renegade Rows
800 m Run