Accessory Work
3 sets of :
40-60 % of max reps of kipping hspu + 40-60% max reps of toes to bars
rest 2-3 min bwn sets

Cool down
2-3 min light cardio
1+1 min quad strech
1+1 min piriformis strech
1+1 min banded lat strech
1+1 min banded bully strech