Part 1: (All Athletes)
3 Rounds
30 Second flexed arm hang with chin over bar
Rest 30 Seconds
30 Second Full extension dip hold
Rest 30 Seconds
Part 2: Ladders
(Competitor)
1,2,3…10
KB Swings 1.5p/2p
Double Unders
(Fitness)
1,2,3…10
KB Swings 1p/1.5p
Double Unders
(Bootcamp)
1,2,3…10
KB Swings
Single Skips
