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