3 SETS
5-7 Standing Banded Hollow / Arches

Then into...

4 SETS*
2 Beat Swings
+
2 Bigger Beat Swings
+
3-5 Kipping Pull-Ups

*Athletes can come off the bar b/t Beat Swings and Pull-Ups.

(12:00 Clock0

5 SETS
300m Run
15 Pull-Ups

-Rest 1:00 b/t Sets-

(Score is Each Set For Time)

2-3 SETS
15-20 Band Pull-Aparts
12-15 Arm Haulers*
10 Single Arm DB Upright Row/ Arm

*Change Plate Optional.

-Rest As Needed b/t Sets-