2 Rounds
30 Seconds Bench Tricep Stretch
30 Seconds Single Leg Hops (Right)
30 Seconds Single Leg Hops (Left)
30 Seconds Cobra StretchBench Tricep Stretch:

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Single Leg Hops
1. With your arms bent at 90 degrees and by your side, start hopping on the ball of your right foot
2. The goal is to be as bouncy off the floor as possible— Explosiveness is key!
3. Your heel should stay off the ground and left leg held above the floor

Cobra Stretch
1. Begin laying on the floor, stomach to ground, with your hands set right outside the shoulders
2. Lift your chest up until your elbows lock out
3. If your hips come off the ground, try to relax and allow them to sink towards the floor with each breathe

3 Rounds
5 Kipping Pull-Up + Tuck Up
20 Alligator Rolls (10 per side)
5 Box Jump to Right Leg
5 Box Jump to Left Leg
20 Hollow Rocks

Subs and Modifications:
- Return to a hang after the kipping pull-up, and do a hanging tuck-up
- Roll with your entire body on the ground, and lift into an arch and hollow every 1/2 turn
- Use a lower box / Practice on the floor
- Use a lower box / Practice on the floor
- Tucked hollow rocks

Score: Total Time
Goal: Don't worry about your score. Quality over TIME!!

Kipping Pull Up + Tuck Up

1. Begin in an active hang on the bar
2. Do one kipping pull-up, holding your chin above the bar at the top
3. With your chin above the bar, bend your knees and pull them towards your chest
4. After you bring the knees up as high as possible, return them back to neutral
5. Slowly lower yourself back down into your active hang

Alligator Rolls

1. Begin laying with your back on the floor
2. Lift into a hollow position
3. Without letting your arms or legs touch the ground, roll a full 360 degrees to the left, landing back into your hollow position
4. Hold for 2 seconds
5. Keeping your arms and legs off the ground, roll a full 360 degrees back to the right, landing in your hollow position
6. The goal is to roll back and forth without allowing your limbs to hit the ground

Box Jump to Single Leg

1. Begin standing in front of your box, both feet on the ground
2. Do 1 box jump, but land only on your right foot
3. Stand up to full extension before setting your left foot down, and stepping off the box

Hollow Rocks

1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

Skill Focus: Back Walkover Progression

3 Rounds for Quality
5 Assisted Lift to Bridge
10 Assisted Bridge Marches
5 Assisted Back Walkover

Subs and Modifications:
Only lift slightly off the floor
Marching shoulder stretch off the bench
Work on the other two progressions and stretch!

Assisted Lift to Bridge
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back mobility you need
2. Set your hands on the ground by your head, with your palms facing down (they won’t be fully in contact with the floor due to wrist limitations), and fingers pointing towards your shoulders
3. Simultaneously press through your hands and feet, and lift your back off the floor, coming into as tall of a "bridge" as possible
4. Once you hit your max, return back to the ground and re-set

Assisted Bridge Marches
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back and shoulder mobility you need
2. Lift into your Assisted Bridge position
3. Once stable, slowly extend your right leg straight, and return it immediately back to the box
4. Slowly extend your left leg straight and immediately return it back to the box
5. Continue alternating between both legs, staying as tall as possible in your bridge

Assisted Back Walkover
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back and shoulder mobility you need
2. Lift into your Assisted Bridge position
3. Once stable, slowly extend your dominant leg straight off the box, bracing on your non-dominant leg
4. To kick-over, simultaneously push off the box with your non-dominant leg, and kick your dominant leg overhead: The more powerful you can push and kick, the more success you will have in getting fully over!