STAMINA & "NICOLE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• KB Warm Up

2. Stamina (2 rounds)

• L-Sit (30 sec hold) or Tuck Sit (1 min hold)
• KB High Windmill, 10 reps/side
• 1 arm Overhead Squat, 10 reps/side
• Pistols, 10 reps/side
• Double Unders, 30 reps or Single Jumps, 120 reps

3. Work Capacity - "NICOLE" - AMRAP 20 min:

• Run 400m
• Max Pullups