Team Relay Warm-up:

Bear crawl
Walking lunge
Up-down + broad jump
Side shuffle
Backpedal
Sprint

While the rest of the team holds:
Bottom of the squat
High plank (On hands)
Wall sit
Low plank (On elbows)
Stands on one leg

Then..Dynamic Stretching
1 set:
10 scorpions
10 arm swings across
10 arm swings overhead
10 scap pull-ups

Pull-up Progression and Practice:
:20 sec hollow hold
5 tempo ring rows
2x :10 chin over bar hold
2 pull-up negatives
3-5 strict pullups (:03 bottom hold)
3 weighted pull-ups

8 sets for reps:
:20 ring dips
– Rest :10

5 sets for reps and total time:
:30 left-arm DB bent-over rows
:30 right-arm DB bent-over rows
Max-effort plank hold
– Rest 2:00 between sets.