4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
- Rest 3:00 between sets -

Competitor: As written
Performance: 14/10, 60/40
Fitness: less

B. Skills and Drills
Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll

Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll

Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *