5 minutes of joint prep
hanging and swinging to warm up for lache
go through lache technique and practice (Darci)
go through Tic Tac technique and practice (Jered)
A. traverse 1/2 of the pull up rig
jump from point A to Point B without touching the ground (Top Out)
rope climb x 1
vaults x 2
lache to target x 1 (option 2 is 12 side swings)
do the course 3 times
The first two course runs are not for time.
B. Roll to push up x 10 reps x 3 sets; rest 90 sec.