Warm-up
Warm-up
High Kicks
Butt Kickers
High Knees
High Skips
Backward Skips
Broad Jumps
Hollow/Arch
Hollow/Arch Dynamic
Beat Swing (Formerly Half Pull-up)
Pull-up
Chest -to-Bar
Metcon Prep
50ft Sprint x2
5 Burpee Box Jumps
3 Pull-ups
50ft Sprint x2
5 Burpee Box Jumpovers
3 Chest to Bars
Metcon (Time)
50 ft sprint x4
x15 Burpee Box Jumpovers
x10 Chest to Bar Pull-ups
Rest 2 min
4 rounds