If you stay ready, you’ll be ready!


90+90 Banded Hip Felxor
90+90 Shoulder Prayer Stretch (box may be used)



Complete as Many Repetitions in 22:30mins
@ 0:00
1km Run
50 Supine Pull-ups

@ 7:30
1km Run
50 Box Jumps; 24/20″

@ 15:00
1km Run
50 Jumping Pull-ups; 1ft

Score is total of reps of all movements combined (minus run)

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