Movement Prep:

2 Rounds...

  • 20 Second German Hang
  • 10 Second Rest
  • 20 Second Passive Hang
  • 10 Second Rest

Warm-up:

  • Troy Special

Skill:

10 Minutes of play...

  • Inverted Tuck Hangs
  • Inverted Hangs
  • Skin-the-cats

**Work with a partner if needed

Workout:

15 Min AMRAP

  • 15 KB Swings (24/16)
  • 10 Kayakers (45/25 - Round-trip = 1)
  • 5 Ring Dips