Movement Warm-up Set 

500m Row

2 x Sets NFT 

10 x HBBS 

1 x Max Attempt L-Sit 

10 x Vertical Jumps (Top of the pull-up bar or rings)  

10 x Spiderman Push-ups  

A.  Back Squats – 5 x 3 w/2-3 min rest 

B.  3 Rounds AFAP: 

15 x Front Squats @ 135lb/95lb 

20 x Lateral Jumps @ 24inch/20inch 

25 x Push-ups 

90 second rest after each round  

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