Warm up: Coach led dynamic warm up

Pre-Mobility: Partner hanging t-spine 2x 30s

Health and Fitness: 

A. Every 2 minutes, for 12 minutes:

Station 1 – Supinated-Grip Strict Pull-Ups x 3-8 reps

Station 2 – L-Sit Hold x 30 seconds accumulated time

Station 3 – 45-60 second Handstand Hold or Low ring front plank

B. Four rounds for time of:

14 Alternating Dumbbell Snatch

14 Sit-Ups

100 Double unders (200 single skips)

Classic

A. Every 2 minutes, for 12 minutes:

Station 1 – Rope Climb x 2 ascents

Station 2 – L-Sit Hold x 30 seconds accumulated time

Station 3 – Handstand Walk x 10 meters or partner assisted or handstand holds

B. Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

100 Double unders

C
. Mobility: Foam Roll