Skill: Kipping

-Arch/Hollow

-Active Shoulder

Strength: Close Grip Bench & Rows

A1)Tempo Close Grip Bench Press

4×6  @60-70%

-4 ct lower

A2)Bent Over Rows

4×10

Conditioning:

For time (12 Min Cap)

2-4-6-8-10

Sandbag/Dball over shoulder

4-8-12-16-20

T2B

L1: 8-12-16-20-24 T2B, 150/100

L2: As written T2B, 100/80

L3: 1-2-3-4-5 T2B or Knee 2 Elbow, 80/60

L4: Leg raises, 60/45