A. GENERAL (6:00)
Team warm up, You go I go
4 sets of
45 seconds Machine / 45 sec Beat swings

While one athlete is on the machine, the other athlete is focused on beat swings. Teams perform 4 sets total, 2 per partner.

B. MOBILITY / ACTIVATION (5:00)
Elevated Arch to Hollow drill

3 x 5 Reps

C1 . SPECIFIC (12:00)
Bar muscle up & Chest to Bar pull up progression: Focus on engaging a glide swing + Tight body
2-3 sets of 5-7 reps of each drill
- Kip Swing
- Jumping in to Kip swing
—-- Next drill is specific to athlete levels
Jumping into hip to bar

or
Jumping into C2B
or

Seated ring pull up set-up

Take 2-4 minutes to practice bar muscle ups, C2B pull ups or ring pull ups

C2. SPECIFIC (1-2:00)
Machine - Ramp up
20 seconds easy
20 seconds medium
20 seconds hard

Bar Muscle ups

30 Bar Muscle ups for time

or

30 Kipping C2B Pull ups for time

6 Sets of
15 Cal Row / Cal Bike / 12 Cal Ski / 200m Run

Rest 1:1

RX+ 18 Cals

5 sets
10/10 Pallof Press
10 Alternating Plank bird dogs