once thru, completing a 15 sec Bar Hang b/t each exercise:
90 sec Pogo Hops
10 Box Jumps
35/leg Single Leg Hops
5/leg Single Leg Box Jumps
10 Split Stance Depth Drops
Full & Minimal Gyms
A1. Single Arm Push Press: work up to a comfortable max each arm, taking 6-8 sets to get there.
A2. Single Arm Bar Hang: complete a set of 5-12 sec/arm after each set of A1. Support with feet if needed.
B. 50-40-30-20-10 rep rounds for time:
Heavy Rope Singles
C1. Kneeling Arch: 3 x 5
C2. Pike Shoulder Ext: 3 x 30 sec
C3. Shoulder Extension Lifts: 3 x 5 @3 sec holds
C4. Wtd Prone Dislocates: 3 x 3 @6060
C5. Bridge: 3 x 10 sec