2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
2 rounds @ increasing pace and load
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb
– rest 1:00 between rounds –