WARM-UP:
20 Twists
10 Horizontal arm swings
20 Swimmers
10 Hip circles, each direction
10 Knee circles, each direction
10 Ankle circles, each direction
20 Walking leg cradles, alternating
10 Iron crosses, 5/side, alternating
SKILLS:
5 minutes of strict/kipping pull-up practice (keep track of your total reps)
3 minutes of Double-under practice (keep track of your total reps)
CONDITIONING:
5 rounds:
3 Deadlift @ 80%
6 Burpee box jumps, 24/20"
9 Toes to bar
Post total reps for pull-ups and double-unders and time load and time for conditioning to comments.
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