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. Every 4 minutes x 5 sets
Partner pulls across the floor. Your partner will lay on his or her back holding the rope above her head. You will pull your partner across the floor. Change rolls.
On the black mats, following the partner rope pulls, you will do partner handstand walks across the floor. If the entire length of the floor is too far, please simply lower the legs and do the full length if possible. Change rolls.