Thursday October 24th 2013

Prep 
100 double unders 
Kipping work 
5 Wall walks 
5 Hip Kip- rings 

Strength
L-Pull ups/ Pull up negatives/ Banded pull ups 

Conditioning 
5 Rounds for Quality; 
5 Strict T2B
5 Strict HSPU- Deficit if you are feeling saucy 
5 Muscle ups/ Ring dips 

Recovery 
50 Hollow rocks
.Hip stretch with band