Warmup
Jog, air-dyne, handstand work, flips onto thick mat
Benchmark Setting
Complete each of the following movements for time, take as much rest between movements as necessary (with 3 or more people, 1 person at a time should be sufficient) and record results. Any movement can be re-attempted at the athlete's discretion immediately after completion. Be strict on form!
10 x pushup
10 x squat
10 x burpee
10 x man-maker (10kg DB)
10 x pullup
10 x tyre flip
10 x ball slam (10kg)
10 x ring dip
10 x box jump
10 x calories row
Then...
- Rope climb to pullup bar
- 1-arm pullup with band-assist
- deadlift with bands
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