10min light tempo on bike or you may do a 10-12min run
Skill: you can break this up however you’d like, just complete all skill tasks
6 sets of 5 Muscle-Ups (or m/u or pull-up progressions)
8 rope climbs
4 sets of 8 box jumps at high tempo, 20/24in.
4 sets of 8 wall ball 1420#
4 sets of 8 HSPU or progressions
10 min stretching
God has made this Jesus, whom you crucified, both Lord and Christ.