tuesday

Warm-up

​3 ROUNDS
30 Single Unders
10 Scap Pull-Ups
5 Single DB Front Squat

Following the warm-up, go into your teaching of the movements for the workout and skill.

Skill

​EVERY 1:30 x 6 SETS*
5 Strict Knees to Chest
5 Perfect Kip Swings
5 Toes to Bar

*Each set should last no longer than 1:00. Work on linking toes to bar together.

(No Measure)

Metcon

​30-20-10
Toes to bar
Kettlebell walking lunges 
Men: Two 24kg kb's
Women: Two 16kg kb's