Roll Out 5-10min

Warm Up (15-20min)
3×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

2×10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

2×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
2×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (40min)
3 Sets
6 L-Hold Pull Ups
6ea Rear leg Split Squat w/BB

3 Sets
6 Chin Ups
6ea 2 Arm K-Bell Lateral Pick Up

3 Sets
6 Kipping Pull Ups
6ea Split Squat
12 DB Skull Crusher

3 Sets
6 Butterfly Pull Ups
6ea DB OH Step Up
15 Oblique Dip