10 min of joint prep
forward twist on bars x 3-4 lengths
backward twist on bars x 3-4 lengths
NOTE: in between brachiation sets, please do hip mobility work (coaches' choice)
A. AMRAP kipping hspus in 60 sec
rest 60 sec
NOTE: if you are just starting to get the hang of the kipping hspu, please do AMRAP in 2 minutes x 5 sets
Rest 2 minutes
NOTE: not ready for kipping hspu or prefer strict work?
ddhspu or strict hspu x 6-8 reps x 5 sets; rest 2 minutes
B. On a 4 minute clock x 3 sets:
row 400/500 meters
IN remaining time, do as many wall balls as possible.
rest 2 minutes