Strength: every minute on the minute for 10 minutes perform as mas unbroken pullups as possible, use bands, kipping or strict pull ups.
Run Annie Run
50,40,30,20,10 reps of
Double Unders and situps
Run 400 M
Beginners 3 X single unders, intermediate perform Double unders, firebreathers perform situps on GHD
Work on Kipping
If you have a good kip down work kipping stopping drill by performing 3 kipping swings then come to a complete stop. You need to use you body control to stop you can touch the ground or the side poles.