A. GENERAL (5:00)
3 rounds
20 Plate hops / Toe taps
10 Hollow body Plate pullovers
5 Beat Swings

B. MOBILITY / ACTIVATION (3:00)
- 10 Groiners:
- 10 Squat with Reach
- 10-14 Duck Walk Step

C1. SPECIFIC (12:00)
Pistols
- 3-5 Pistols to box
- 3-5/ Pistols to box, increasing ROM
- 3-5 Pistols / Modification
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Box jump Overs
- 4 Box jumps + Step down
- 4 Box jumps + 4 bounds (jump over)
- 4 Box Jump overs, practice rebound or other techniques

C1. SPECIFIC CNT’D
Bar Muscle ups
2 x 3-5 Kip Swings
1-2 x 2-3 Jumping to Hip to bar OR Jumping Lat to Fly
Bar Muscle up practice & Warm up

5 x 3:00 on, 1:00 off
20 Pistols
20 Box jump overs @ 24/20"
Max Reps Bar Muscle ups in remaining time

RX+ 30/24” Box jump overs

Score: Total reps of Bar muscle up or mod
KG: N/A
TC: 20

Scaling Options
Beginner
20 Forward lunges
15 Plate hop overs / Step up overs
Jumping Bar Muscle ups

Intermediate L1
20 Pistols to Box
20 Box jump overs @ 20/16"
Jumping Bar Muscle ups

Intermediate L2
10-16 Pistols
20 Box jump overs @ 24/20"
Kipping Chest to Bar pull ups

Burpees Broad jump Shuttle race

Split Class into 2-4 groups.

3 sets
15 Band Squat pull throughs
15 Band Face pulls

Goal: Post Chain Postural accessory