May 12, 2016 By : piyushcfh Categories : Uncategorized Comments : (0) Warm up Dynamic warm up Skills All “ROSE” 3 Rounds for time 100 Double unders 50 Push ups 40 Kettlbell swings – 24/16kg 30 Weighted Sit ups – 25/15lbs 20 Pull ups 10 Wall walk. after bash stretch