Fitness Performance Skill Work
Push and Pull
12-9-6-3
-Push Ups (hardest variation possible)
-Pull Ups (hardest variation possible-strict, ctbar, weighted, kip)
** advanced try 3-3-3-3 MU or 5-5-5-5 Strict HSPU**
Fitness Performance Workout
10 Rounds for time:
Alternating from a row and burpees to a row and double unders.
Option: to complete in partners.1partnerstarts on row, the other the burpees/double unders.
200m Row (sprint!)
10x Burpees
200m Row
40x Double Unders (Unbroken for Performance if not then add 3 burpees to the following round of burpees)
Post Work
Stretch and Roll out
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