Before class
Get warm
Shoulder & upper back preparation

Class warm-up
5 Roll to candlestick
5 Kipping pull-up/Tap Swings
20 Double-under, unbroken
3 sets

5 sec Freestand HS/20 sec wall hold
5 Toes to Bar/Kipping knee raise
20 Double-unders, unbroken
3 sets

Skills
Rowing
Hand Stand Press-up

Workout
In teams of 4:
4800m Row
Change every 300m
*Technique focus

After each row, complete max set HSPU