Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
400m Jog
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
Skills / Strength
Skills / Strength Rest Day
WOD
21-15-9
Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows
Perform 3 rounds as fast as you can, with the reps of each movement in the first round being 21, 15 in the second round, and 9 in the final round. Perform all reps of each movement before moving to the next.
Butterfly Kipping Pull-up
Air Squat
Burpee
WOD Demo:
Cool-down
3 Rounds (1:00 Rest)
7 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Push-up
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