Fitness
A. Back Squat-
3×5, 20X1, Across, R90-120s
*Add 5lbs from last week

B. Bar kip/kipping knee raise skill work- 5 minutes
then..
3×3-5 Kipping knee raises

C. 20 minutes- 30s on/ 30s off @ 90%
DB push press, Tough
Row Calories
Box Step overs
Jump rope work

Performance
A. Back Squat-
3×5, 20X1, build, R90-120s
*start slightly heavier then last week

B. Bar kip/toe-to-bar skill work- 5 minutes
then…
3×3-5 Straight leg kipping toes-to-bar

C. 20 minutes- 30s on/ 30s off @ 90%
DB push press, tough & Unbroken
Assault bike calories
Box Jump Overs (24/20)
Double unders