400m run + 5 slow motion inch worms...
- arm circles
- band stretches
A.) skill - Kipping + butterfly technique work
Strength - 5 x Max Effort sets of strict pull-ups (weighted if possible)
B.) buy in : 20 hspu
200m run w/ plate 45/25
20 burpee to plate
Buy out : 20 hspu
Kym showing us some true body weight strength.