Kip to target: One at a time with an instructor athletes perform kip swings on the pull up bar (without the pull up). As they are able, place a hand or other target out in front for them to try to tag with their feet. Encourage a hollow body position and avoid pushing feet down once they have reached the target. For athletes who are not ready to kip with full body weight, practice kipping from knees on a lower bar.
2 Cartwheels -> 5 yd Lunge steps -> 5 yd Roving plank -> 5 yd Crab walk
AMRAP in a given amount of time
3 Kip swings
3 Push ups