WARM UP (8 Minutes)
3 Rounds of:
10 Push Ups
10 Jumping Jacks
10 Hollow Rocks
10 Jumping Squats
SKILL WORK (8 minutes)
Ring Dip Kip
Practice progressions of Kipping Ring Dips. Athletes should accumulate 20-40 reps at their appropriate progression
MOVE STEADY (20 Minutes)
3 Rounds of:
20 Burpees over Dumbbell
30 Ab Mat Sit Ups
20 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
30 DB Goblet Squats w/dumbbell (50/35)
20 Min Cap