Shinobi
KB Waiter walk ALT 5 ring rows @ 4 sec
Lateral KB Step Ups
3 x6-8
Snatch Pulls @115%
5-5-5
“Double Dragon” (20/14) 22min Cap
2 RFT
40 Wall Balls
30 KBS
20 Pullups
10 Box Jumps
20 Pullups
30 KBS
40 Wallballs
Fitness
KB Waiter walk ALT 5 ring rows @ 4 sec
Lateral KB Step Ups
3 x6-8
RDL
5-5-5
“Double Dragon” (20/14) 22min Cap
2 RFT
40 Wall Balls
30 KBS
20 Pullups
10 Box Jumps
20 Pullups
30 KBS
40 Wallballs
Dips