SKILLS
Beginner
Kip Swing Practice

Intermediate
4 sets of:
4-6 Unbroken TTB

Advanced
Accumulate:
12 Butterfly Pull-ups/C2B
3 x 8-10 Unbroken TTB

METCON
Every 4:00 x 4
10 Double DB C&J
10 TTB/12 V-ups
8m Double DB Walking Lunges
200m Run

– Start every alternate round in reverse
Goal: 3:00 Per Round

SCALED
20 Sit-ups
5/5 Single DB C&J
8m Single DB FR Walking Lunges