A. Beginners: 10 min of kipping practice.
A. Advanced: speed toes to bar. If you haven't done these before, practice for a few minutes and then do: 3 sets, AMRAP UNBROKEN, rest 1 min.
A. Intermediate: do AMRAP toes to bar in 1 min x 3 sets; rest 1 min.
B. Beginners: Do AMRAP kick-ups against the wall in 30 sec x 4 sets; rest 2 min.
B. Intermediate: Do 10 heel taps and balance on last rep x 2 sets; rest 1 min.
Do 10 toe taps and balance on last rep x 2 sets; rest 1 min.
B. Advanced: In middle of floor, with or without a spotter, accumulate 30-60 sec of handbalancing. Make sure you know how to break your body line at hips before you attempt this.
C. 26 kettlebell snatches (13 per arm) 40/55 lbs
Run 400 meters (beaver)
rest 5 min
26 kettlebell snatches (13 per arm) 40/55 lbs
Run 400 meters (garage)