Essentials:
A.
10min working on Kipping Drills with Hollow Body, Arch Body, Bar taps, and more
B.
10 Sets
Airdyne or Row
Sprint x 20 sec @110% effort
Rest/Walk x 2:20min
Fitness:
A.
10min working on Kipping Drills with Hollow Body, Arch Body, Bar taps, and more
B.
10 Sets
Airdyne or Row
Sprint x 20 sec @110% effort
Rest/Walk x 2:20min
Performance:
Rest