20 sec Squats
20 sec Plank games
20 sec Jumping jacks
Basket holds: With or without False Grip, hang from the rings with your body pulled up into a tuck position. How long can you hold it?
10-9-8-7-6-5-4-3-2-1 Reps of
After your last Kip swings – pull up into a basket hold for 3 seconds