A. Hanging and Brachiation:
60 sec hang
30 sec/arm or repeat 60 sec
side to side swing x 12-20 reps (lift hand of comfortable). x 2 sets
traverse forward x 4-6 lengths x 2 sets
traverse backwards into eagle grip x 4-6 lengths x2 sets
B. Parkour Rolls x 10/side x 3 sets
C. with a partner - transfer all of the sandbags to the top of the parkour wall and back to home base. The bag is not allowed to touch the ground except at the beginning.
D. With a partner: Burpee lizards push ups x 10 down to 1.