“Rowling” t0 50m – partner up and take turns! Do a Burpee for each meter under or over (max 7).
Slo Mo Top-to-Top Pull ups: Set the bar height for “knees on the floor” pull ups. Athletes position themselves at the top of the pull up with chin over the bar, head in a neutral position, and spine in “hollow”. Push back and away into a hollow position and maintain until under the bar. Keeping toes planted, push forward into “Superman”. Reverse the pattern to return to the top. Hold 3 sec. Repeat.
Kipping Pull ups from the knees