Shoulder Stretch
hang from rig, partner gently pushes on lower back to open up shoulders

Heart Beat
15 mountain climbers
10 sit ups
30 mountain climbers
10 push ups
45 mountain climbers
10 squats

Introduce Kip
practice knees to elbows

4 rounds
1 rope climb
10 thrusters
15 calorie row
30 singles

3 min accumulate
super man and hollow rock