Warmup
Speed Ladder

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
50 Kipping Pull-ups (C2B Level 4)
100 Push-ups
120 sec L-Sit
25/leg Pistols to a box

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Hanging Scap Retractions
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Hanging Scap Retractions
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Lift
Levels 2-4
5 x 5
Back Squat

Sets across at 75%.

Level 0/1
5 Sets
8 Double Kettlebell Front Squats
5 Plyo Step-ups