800m Jog
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for overhead squat
– Kipping Toes-to-Bar Complex – between OHS sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
6 Toes-to-bars