2 Rounds
5 Inchworms
4 Jefferson curls
3 Pike compression slides
+
2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
+
1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ steady
10/7 (cal) BIkeErg
10 Push-ups
10 KB swings
+
Build to workout weight for deadlift and DB bench press
+
1-2 Rounds @ workout weight
12/8 (cal) BikeErg
6 DB bench presses
3 Deadlifts