Mobility:
Ankles/Hips

Agility/Coordination:
Ladder drills 10min

Midline:
2min Accumulated L-sit (5min cap)

Skill “Workout”
4-5rds NOT for time:
Wall Walk x3
Reverse Burpee x 8
TGU x 6 each arm
Rope Climb x 2-3 (legless, L-sit)
Single Leg Dumbbell RDL x 5 each
Strict Ring Dip x 5
Plank Hold x 60sec

Finish:
Slow jog or row for 5-10min