400m Run Together
10 Romanian Deadlifts
10 Ring Rows
Forward and Backward Bear Crawls
5 Inchworms + Push Up
10 Sumo Deadlifts
10 Scap Pull Ups
:30 Pike/Bear Crawl Shoulder Taps
5 Pike/Bear Crawl Handstand Push Ups
10 Conventional Deadlifts
10 Beat Swings
Every 2:30 for 5 Rounds
:30 Chest to Bar Pull Up Practice
8-12 Kneeling Presses each arm
*Focus on the Pull Ups is efficiency, stringing reps together and staying in rhythm. Can drop from the bar and reset as many times as comfortable in the :30. Scale to Chin Over Bar pull ups then to Jumping C2B maintaining the gymnastics kip rhythm.
*For the DB Rx athletes should begin @ 35/25, scaled lower as needed.