10,8,6,4,2 PK'S
1 MINUTE ROW
2 TRANSITION BURSTS ON YOUR OWN
1 BACKWARDS STAIR CRAWL (SANDBAG OPTIONAL)
NOTES
PK'S NAMED AFTER KATELYN GOFF WHO FOUND SIMILAR MOVEMENT ONLINE. TRANSITION BURST EXAMPLES COULD BE ACROSS MFA ARENA, UP STAIRS, OUT BACK, ETC AND ALL THE BELOW POSITIONS CAN BE DONE FRONTWARDS AND BACKWARDS AS WELL.... SITTING, PUSH UP, LAYING, CRAB WALK, HEADSTAND, HANDSTAND, BEAR CRAWL, SQUAT, PULL UP, TOE TO BAR, MUSCLE UP, HANGING FROM BAR, HANGING UPSIDE DOWN FROM BAR, DOWNWARD DOG, SEAL, CHILDS POSE, HEADSTAND KNEE TO ELBOW, HEADSTAND TOES TO GROUND, PISTOL, KNEELING, BOX SIT, CARTWHEEL, CRAWLING, ETC, ETC..... JUST HAVE FUN WITH IT, USE IMAGINATION, AND KEEP BURSTS SUB 85% WITH MOST OF ATTENTION GOING TOWARDS THE TRANSITIONS.
