8 Dead hang/ strict pullup, or 12 kipping pullup, or 16 jumping pullup*
12 KB halo**
12 GYAOTG situp*** (Rocking chair, elevator, hip-up)
*Alternate pullup variation as desired by set, or as needed due to fatigue-based faults in form.
**A thorough KB halo begins and ends with arms straight and engages as dynamic a ROM as our shoulders allow.
***Our “Get Your Ass Off The Ground” situps start and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees.
3-3-3-1-1-1-1 Box jump
10 minutes double-under practice