High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)

Level 1 - Both Hands
Level 2 - One Hand
Level 3 - Clap Before catch
Level 4 - Left is Right / Right is Left
Level 5 - Clap + Left is Right / Right is Left

5 Burpees penalty for every drop.

TEAMS OF 2...

3 ROUNDS FOR MAX REPS

2:00 Wall Ball (20/14)
2:00 Pull up*
2:00 Box Jump (24/20)
2:00 Burpees
2:00 KB Swing (Heavy)

- 1 MIN Rest b/t Rounds -

* Strict, Kipping, or Jumping Pull ups.
** Divide reps with your partner.