Pre-workout:
On a 10:00 clock:
Kipping pull-up, chest-to-bar skill work or complexes for the more advanced athletes (toes to bar, pull-up, bar muscle-up)

For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.

Coach’s notes:

Post notes for pre-workout and time to complete couplet to comments.