High Knees/Butt Kicks Lateral Shuffle/Back Pedal Power Skip/Toy Solider Reverse Hamstring/Quad Stretch + 2 sets DB Strict Press x 10 tempo 30X1 *hold top for :10-:15 seconds on last rep Renegade Row x 5 Single arm Plank x :15-:20/side
A.1: Bent Over Row (4x10)
A.2: Shoulder Press (4x 8-10 )
Teams of 2 must complete the following: 900m run 50 Pull-ups (while partner holds a handstand) 900m row 35 HSPU (while partner holds chin over barbell) 900m run 20 C2B Pull-ups (while partner holds dip support on rings) Teams must run together, and row together.
1) Gymnastics + Midline A1. 30 second hang from rings x 3 sets A2. 20 second ring support hold x 3 sets A3. 10 second bottom ring dip hold (as low as possible) x 3 sets B1. Kipping ring pull ups x3 + kipping ring muscle up x1 rep x 3-4 sets B2. Freestanding HS hold x10-20 seconds x 3-4 sets **use spotter if you need to D. Russian twist x25 reps rest 60 x2 (slow, weighted and heavy) + 10 second hollow hold + 5 hollow rocks + 10 second hollow hold rest 30 10 second arch hold + 5 arch rocks + 10 second arch hold rest 30 x4-5 sets