
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Ring Dip Kipping
Conditioning–
400m Run
21 Push ups
21 Ring Dips
200m Run
15 Push ups
15 Ring Dips
200m Run
9 Push Ups
9 Ring Dips
400m Run
12 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Ring Dip Kipping
Conditioning–
400m Run
21 Push ups
21 Ring Dips
200m Run
15 Push ups
15 Ring Dips
200m Run
9 Push Ups
9 Ring Dips
400m Run
12 min cap