Warm Up
Shoulder Mobility
Lunge
Sumo side squat
Bearwalk
Crabwalk
Push up – Cobra x 10
Airsquats x 20
Mountain Climber x 40

 
Skill
HS Kick Up 1 x 10
HS Wall Walk 3 x 1
HS Hold ALAP 3 x 1
Forward roll (1 full box length)

 

 
Strength
Perform 20 secs of L-Sit in between sets
Rest at least 2-3 min between sets
WEIGHTED PULL-UP
7 X 3 : KG

 
Conditioning
CF.15.10.12 PERFORMANCE
1000m Buy-in
21-15-9
Deadlift (BW)
Ring Dips
CF.15.10.13 FITNESS
1000m buy-in
21-15-9
Deadlift (SCALE AS NEEDED)
Box Dips