Warm-Up:6:00 ,For Quality:20 Forward and Back Line Hops:20 Side to Side Line Hops:30 Alternating Active Pigeon Stretch10 Alternating Skater Jumps10 Scapular Pull-UpsGymnasticsBar Muscle-Up Progressions “The Long and Short of it”Every 8:00 minutes, 4 Sets ( 2 @ each station)Station 1:800m Run—-into—–2 Rounds7 Bar Muscle-Ups50 Double UndersIn Remaining Time…-Max Echo Bike Station 2:30 Alternating Angels Press...Read More