Fitness
3 sets
30 seconds hollow hold
30 seconds rest
30 seconds skip rope
30 seconds rest
30 seconds rope alternating waves
30 seconds rest
30 seconds jumping pull ups
30 seconds rest
EMOM x 10
12 KB swings
Sport and Performance
3 sets
30 seconds hollow hold
30 seconds rest
30 seconds DU
30 seconds rest
30 seconds rope alternating waves
30 seconds rest
30 seconds box jumps
30 seconds rest
EMOM x 10
3 CTB pull ups
6 KB swings 32/20
