4R
-40s jumprope
-20s rest
Butterfly pull up box drill
4 sets of 10 reps. Go every 90s
For the following series, if there is a movement you can’t do, then do the movement from the last round
Each round is an EMOM
R1
-10 pushups
-10 squat
-10 scapular pull ups
-10 pike squats
R2
-10 plyometric pushups
-10 side to side squat
-10 one arm hangs
-10 rocking table
R3
-max handstand hold (wall or free standing)
-10 jumping deck squats
-5 to 10 strict pull ups
-45s hanging pancake
R4
-10 handstand shoulder taps
-45s at bottom of squat (welcome to do rocking pistol prep here)
-max butterfly pull ups
-8 trunk circles or pike circles
R5
-max handstand pushups
-10 pistols
-max height legless rope climb
-10 arched body rocks
R6
-max L-sit
-10 pistols
-max muscle up or muscle up transition
– 20 hollow rocks