Warm Up (10min)
3 min cardio ( add speed a bit every min)
then
30-40m bear crawl
20m lunges + some streching here and there
20m inch worm
20m tin soldier walk
10 scapula rolls + 10 kipping

Gymnastic skills (20 mins)
Practise kipping pull ups with bands or not (butterfly also fine)
Practise kipping c2b pull ups
Practise Bar Muscle ups
ja löydä itsellesi taito osiossa suoritusmalli jota käytät metconissa.

Metcon (25min)
3 sets
16/20 cal machine
15-20 push ups
10-15 v-ups
5-10 bar mu/ c2b or kipping pull ups
alt time with partner full round