Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 good mornings
Skill work: 15 minutes to work on pull ups, kipping pull ups, muscle ups, etc
Supine ring pull ups
Abmat sit ups
Hand release push ups
20 seconds on, 10 seconds off. 8 intervals per exercise.
Complete all 8 intervals of the same exercise before moving on to the next movement.