Essentials
A
Spend 10min Work on these Skills
Hollow Body Hold
Double Unders
Support Hold on Dip Bars or Rings

Rest 5min

B
3 Sets
Dumbbell Bulgarian Split Squats x 5 reps per leg
Band Pull Aparts x 10 reps
On the 3min Marks

Rest 5min

C
3 Rounds Each for time:
Kettle Bell Swing x 10 reps
Burpees x 5 reps
Run x 400 meters
Rest 4min

Fitness
A
Spend 10min Work on these Skills
Kipping or any degree of
Double Unders
Support Hold on Dip Bars or Rings

Rest 5min

B
3 Sets
Dumbbell Bulgarian Split Squats x 5 reps per leg
Band Pull Aparts x 10 reps
On the 3min Marks

Rest 5min

C
3 Rounds Each for time:
Kettle Bell Swing x 15 reps 55/35
Burpees x 10 reps
Run x 600 meters
Rest 4min

Performance
Rest