Jump Rope Drills – 20 split stance, 20 side to side, 20 left foot, 20 right foot, 20 speed steps x 2 sets
10 Downward Dog with Calf Stretch & 15 Snow Angels
Specific Warm Up:
3 sets of 15 second hollow hold to arch on floor then 10 Superman pull downs then Athletes working on bar – 5 strict PU then 5 kipping PU, On rings – 10 Ring Rows
For time: 20 C2B, 150 DUs 18 C2B, 120 DUs, 15C2B, 90 DUs
Not for time: 3 x 20 Single Arm DB Rows. Rest 60-90 seconds between sets. Light weight.
C2B => Pull ups => Banded Pull ups => Ring Rows, DUS => SUs x 2
Roll Calves and Lats
Find challenging spot for feet on Ring Rows, should not get all the ring rows unbroken.