Weighted pull-ups 2-2-2-2-2-2-2 reps
(if you can't yet do pullups, do negatives unweighted.)
Then:
Practice butterfly kipping
Then:
Toes-bar x 10 (scaled: knees-elbows)
Pullups x 10
5 rounds as fast as possible.
Thanks to Steph Parniak (this is becoming a habit!) for proofing the latest draft of the Ignite! NeuroMotive Coach Certification manual. It's officially big enough to use as a booster seat, parents!