Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Through
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps

For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

For the Banded Pass Through, begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes. Hold to maximize the stretch. Return to your front starting position by repeating the same motion forward. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

For the Low Stuck to Standing Extension, begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor. Press your heels to the ground to intensify the stretch through the achilles and calves. Slowly, lift the glutes into the air, beginning to straighten out the legs. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
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12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Hollow Rocks
20  Pull-Ups
10 Candlestick + Box Jump

Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!

Subs and Modifications:
Tucked hollow rocks
Banded Pull-Ups / Ring Rows / Bar in Rack Rows (15 Jump and Slow Lower)
Candlestick + step-up

For the hollow rocks, begin lying 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. 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. 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.

For the pull ups, you may do strict, kipping/butterfly or ring/TRX row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the Candlestick + Box Jump, begin standing with both feet together, arms by your sides, in front of your box. Sit back to the floor, setting your glutes close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open). Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.


10 Min Practice
Handstand Shifts with 2 Seconds Hold

Against the wall - or if you are a handstand professional - try free standing.

Subs and Modifications:
Box Handstand Shifts