Warmup
Speed Ladder
Hip Mobility Series
10 Downdog Push-ups
Conditioning
“Marco”
3 Rounds AFAP
21 Pull-ups
15 Handstand Push-ups
9 Thrusters
L4 – as written, 95/65
L3 – HSPU to abmat, 85/55
L2 – band assisted or jumping pull-ups, regular push-ups, Kettlebell thrusters
L0/1 – sub ring rows for pull-ups, the rest as L2
Core
5x
10 Ab Wheel Rollouts