DYNAMIC WARM-UP
1 set:
1:00 of plyometric drills
1:00 of inchworms + 3 hand-release push-ups
1:00 of plyometric drills
1:00 of ring rows w/ a :02 pause at the top

HIP EXTENSION REVIEW
2-3  sets:
:20 arch-ups or 10 hip extensions
– Rest :30-1:00 between sets

MIXED WARM-UP
1 set:
10 ring rows
10 alternating foot-wrap single-leg squats
5 jumping pull-ups or 3-5 strict pull-ups
10 alternating single-leg squats to a target
5 kip swings + 5 kips
10 alternating single-leg squats
5 kipping pull-ups

RX

For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups

INTERMEDIATE

For time:
30 GHD hip extensions
15 kipping pull-ups
15 GHD hip extensions
15 kipping pull-ups
30 single-leg squats
15 kipping pull-ups
15 single-leg squats
15 kipping pull-ups

BEGINNER

For time:
50 Superman arch-ups
20 ring rows
25 Superman arch-ups
20 ring rows
50 walking lunge steps
20 ring rows
25 walking lunge steps
20 ring rows

5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.