Ti 4.9.

A) Skill practice for 20 min

30″ on/ 30″ off

• pull up movements (kipping, butterfly, C2B…)
• Du’s

B) 3-4 rds

• 400m run
• 5+5 lunge kb/db press
• 10 medball clean+thruster
• 10 banded facepulls
• 10 weighted hip extensions