SKILL:
You have 20 minutes to work on the following:
3 x 30 sec. Plank hold per side
Then
Pull Ups Progression:
– Ring Pulls
– Kipping
– Strict
– L-sit Pull Up
– Weighted Pull Up
WOD:
Run or Row:
5 x 200 meters with 30 sec. rest in between
REST 3 minutes
4 x 400 meters with 30 sec. rest in between