Warmup

Speed Ladder

Skill

20-25 Minutes, break up reps into manageable sets

Levels 3/4

50 Kipping Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2

30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1

50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

 Conditioning 

“Giants in the Sky”

Levels 2-4
4 Rounds AFAP
10 Double Kettlebell Swings 
400 Yd Run
10 Double Kettlebell Swings 
50 Double Unders 

L4 – 2×24/2×16
L3 – 2×20/2×12, 30 DUs
L2 – 20 DUs or 150 singles 

Levels 0/1
3 Rounds AFAP
10 Kettlebell Swings 
400 Yd Run
10 Kettlebell Swings
15 Burpees