IVO2 brings you Sea Legs where teams will race down and back on the floor between the Echo Bike and the rig, while having to move a heavy sandbag and tackle a variety of gymnastics movements.
See below for workout variations, standards and workout flow.
“Sea Legs”
For Time:
20/15 Calorie Echo Bike – Partner A
35′ Bearhug Sandbag Carry (200/150) – Partner A
25 CTB – Partner A
35′ Bearhug Sandbag Carry (200/150) – Partner A
20/15 Calorie Echo Bike – Partner B
35′ Bearhug Sandbag Carry (200/150) – Partner B
25 CTB – Partner B
35′ Bearhug Sandbag Carry (200/150) – Partner B
40/30/35 Calorie Echo bike – Partners Split as Desired
35′ HS Walk – Partner A or B
35′ Bearhug Sandbag Carry (200/150) – Partner A or B
25 BMU – Partners Split as Desired
35′ HS Walk – Partner A or B
35′ Bearhug Sandbag Carry (200/150) – Partner A or B
8:00 cap
Male Teams – 20 Calories Individually & 40 Cals Partners Split as Desired
Female Teams – 15 Calories Individually & 30 Cals Partners Split as Desired
Co-Ed Teams – Male Partner 20 Cals Individually / Female Partner 15 Cals Individually / 35 Cals Partners Split as Desired
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will mount the Echo Bike and complete the required amount of calories. Once complete, Athlete A will pick up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they will proceed to the rig and perform the required amount of gymnastics reps. Once completed, Athlete A will pick-up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they can tag Athlete B (who is waiting on the starting mat). Athlete B will proceed in the exact same manner as previously completed by Athlete A (Echo Bike cals, SB Carry, Gymnastic reps, SB Carry). Once Athlete B crosses the designated line on the carry back, the team will proceed with the 3rd round.
At this point, Athlete A and B will complete the Echo Bike calories with one athlete working at a time, sharing the work as they see fit. Once the Echo bike calories are completed 1 of the Athletes will handstand walk 35’ to the designated line. Once completed the Judge will point to the 2nd Athlete to start their Sandbag carry. The Sandbag carry athlete may NOT pick up their sandbag until signaled by the judge. Once the 2nd Athlete carries the SB across the designated 35’ line, the Athletes may start on their gymnastics movement. The athletes may share the gymnastics reps as they see fit with the non-working athlete staying behind the 35’ line
Once the Gymnastics reps are completed, the handstand walk athlete will walk 35’ to the start line. Once completed the Judge will point to the 2nd Athlete to start their Sandbag carry. The Sandbag carry athlete may NOT pick up their sandbag until signaled by the judge. The workout is completed once the 2nd Athlete carries the Sandbag 35’ across the designated start line.
**Prior to the start of the heat 1 athlete must commit to carrying the Sandbag in round 3 and the other athlete must commit to the handstand walks. You may NOT switch in the workout or split the work.**
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor. The next athlete must reset the calories before starting the bike again.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar: Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.
Handstand Walk: Must be performed in 5-foot unbroken segments. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands before completing their required distance, he or she must restart from the last 5-foot increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
“Sea Legs”
For Time:
20/15 Calorie Echo Bike – Partner A
35′ Bearhug Sandbag Carry (150/100) – Partner A
20 Pull-Ups – Partner A
35′ Bearhug Sandbag Carry (150/100) – Partner A
20/15 Calorie Echo Bike – Partner B
35′ Bearhug Sandbag Carry (150/100) – Partner B
20 Pull-Ups – Partner B
35′ Bearhug Sandbag Carry (150/100) – Partner B
40/30/35 Calorie Echo bike – Partners Split as Desired
15′ Bearhug Sandbag Carry (150/100) – Partners Split as Desired
20′ HS Walk – Partners Split as Desired
10 CTB + 10/7/7 BMU – Partners Split as Desired
20′ HS Walk – Partners Split as Desired
15′ Bearhug Sandbag Carry (150/100) – Partners Split as Desired
8:00 cap
Male Teams – 20 Calories Individually & 40 Cals Partners Split as Desired | 10 BMU
Female Teams – 15 Calories Individually & 30 Cals Partners Split as Desired | 7 BMU
Co-Ed Teams – Male Partner 20 Cals Individually / Female Partner 15 Cals Individually / 35 Cals Partners Split as Desired | 7 BMU
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will run and mount the Echo Bike and complete the required amount of calories. Once complete, Athlete A will pick up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they will proceed to the rig and perform the required amount of gymnastics reps. Once completed, Athlete A will pick-up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they can tag Athlete B (who is waiting on the starting mat). Athlete B will proceed in the exact same manner as previously completed by Athlete A (Echo Bike cals, SB Carry, Gymnastic reps, SB Carry). Once Athlete B crosses the designated line on the carry back, the team will proceed with the 3rd round.
At this point, Athlete A and B will share the remaining work as they see fit. They will complete the Echo Bike calories with one athlete working at a time. Once the Echo bike calories are completed, the athletes will carry one sandbag 15’ sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). Once the sandbag is carried 15’, one athlete will handstand walk 20’. Athletes can share the work on the HS Walk as they see fit. The non-working Athlete must remain behind each start line during the sandbag carry and handstand walk. Once the handstand walk is completed, the Athletes may start on their gymnastics movement. The athletes may share the gymnastics reps as they see fit with the non-working athlete staying behind the 35’ line.
Once the gymnastics reps are completed, the one athlete will handstand walk 20’. Athletes can share the work on the HS Walk as they see fit. Once the handstand walk is completed, the athletes will carry the sandbag 15’, sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). The workout is completed once one of the athletes carries the Sandbag 15’ across the designated start line. The non-working Athlete must remain behind each start line during the sandbag carry and handstand walk.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor. The next athlete must reset the calories before starting the bike again.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar: Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Handstand Walk: Must be performed in 5-foot unbroken segments. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands before completing their required distance, he or she must restart from the last 5-foot increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
“Sea Legs”
For Time:
20/15 Calorie Echo Bike – Partner A
35′ Bearhug Sandbag Carry (150/100) – Partner A
20 Pull-Ups – Partner A
35′ Bearhug Sandbag Carry (150/100) – Partner A
20/15 Calorie Echo Bike – Partner B
35′ Bearhug Sandbag Carry (150/100) – Partner B
20 Pull-Ups – Partner B
35′ Bearhug Sandbag Carry (150/100) – Partner B
40/30/35 Calorie Echo bike – Partners Split as Desired
15′ Bearhug Sandbag Carry (150/100) – Partners Split as Desired
20′ HS Walk – Partners Split as Desired
10 CTB + 10/7/7 BMU – Partners Split as Desired
20′ HS Walk – Partners Split as Desired
15′ Bearhug Sandbag Carry (150/100) – Partners Split as Desired
8:00 cap
Male Teams – 20 Calories Individually & 40 Cals Partners Split as Desired | 10 BMU
Female Teams – 15 Calories Individually & 30 Cals Partners Split as Desired | 7 BMU
Co-Ed Teams – Male Partner 20 Cals Individually / Female Partner 15 Cals Individually / 35 Cals Partners Split as Desired | 7 BMU
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will run and mount the Echo Bike and complete the required amount of calories. Once complete, Athlete A will pick up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they will proceed to the rig and perform the required amount of gymnastics reps. Once completed, Athlete A will pick-up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they can tag Athlete B (who is waiting on the starting mat). Athlete B will proceed in the exact same manner as previously completed by Athlete A (Echo Bike cals, SB Carry, Gymnastic reps, SB Carry). Once Athlete B crosses the designated line on the carry back, the team will proceed with the 3rd round.
At this point, Athlete A and B will share the remaining work as they see fit. They will complete the Echo Bike calories with one athlete working at a time. Once the Echo bike calories are completed, the athletes will carry one sandbag 15’ sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). Once the sandbag is carried 15’, one athlete will HS Walk 20’. Athletes can share the work on the HS Walk as they see fit. The non-working Athlete may walk beside the working athlete during the HS walk and sandbag carry. Once the handstand walk is completed, the Athletes may start on their gymnastics movement. The athletes may share the gymnastics reps as they see fit with the non-working athlete staying behind the 35’ line.
Once the gymnastics reps are completed, the one athlete will handstand walk 20’. Athletes can share the work on the HS Walk as they see fit. Once the handstand walk is completed, the athletes will carry the sandbag 15’, sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). The workout is completed once one of the athletes carries the Sandbag 15’ across the designated start line. The non-working Athlete may walk beside the working athlete during the HS walk and sandbag carry.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor. The next athlete must reset the calories before starting the bike again.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar: Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Handstand Walk: Must be performed in 5-foot unbroken segments. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands before completing their required distance, he or she must restart from the last 5-foot increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
“Sea Legs”
For Time:
20/15 Calorie Echo Bike – Partner A
35′ Bearhug Sandbag Carry (100/70) – Partner A
15 Pull-Ups – Partner A
35′ Bearhug Sandbag Carry (100/70) – Partner A
20/15 Calorie Echo Bike – Partner B
35′ Bearhug Sandbag Carry (100/70) – Partner B
15 Pull-Ups – Partner B
35′ Bearhug Sandbag Carry (100/70) – Partner B
40/30/35 Calorie Echo bike – Partners Split as Desired
15′ Bearhug Sandbag Carry (100/70) – Partners Split as Desired
20′ HS Walk – Partners Split as Desired
10 CTB + 6/4 BMU – Partners Split as Desired
20′ HS Walk – Partners Split as Desired
15′ Bearhug Sandbag Carry (100/70) – Partners Split as Desired
8:00 cap
Male Teams – 20 Calories Individually & 40 Cals Partners Split as Desired | 6 BMU
Female Teams – 15 Calories Individually & 30 Cals Partners Split as Desired | 4 BMU
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will run and mount the Echo Bike and complete the required amount of calories. Once complete, Athlete A will pick up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they will proceed to the rig and perform the required amount of gymnastics reps. Once completed, Athlete A will pick-up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they can tag Athlete B (who is waiting on the starting mat). Athlete B will proceed in the exact same manner as previously completed by Athlete A (Echo Bike cals, SB Carry, Gymnastic reps, SB Carry). Once Athlete B crosses the designated line on the carry back, the team will proceed with the 3rd round.
At this point, Athlete A and B will share the remaining work as they see fit. They will complete the Echo Bike calories with one athlete working at a time. Once the Echo bike calories are completed, the athletes will carry one sandbag 15’ sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). Once the sandbag is carried 15’, one athlete will handstand walk 20’. Athletes can share the work on the HS Walk as they see fit. The non-working Athlete must remain behind each start line during the sandbag carry and handstand walk. Once the handstand walk is completed, the Athletes may start on their gymnastics movement. The athletes may share the gymnastics reps as they see fit with the non-working athlete staying behind the 35’ line.
Once the gymnastics reps are completed, the one athlete will handstand walk 20’. Athletes can share the work on the HS Walk as they see fit. Once the handstand walk is completed, the athletes will carry the sandbag 15’, sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). The workout is completed once one of the athletes carries the Sandbag 15’ across the designated start line. The non-working Athlete must remain behind each start line during the sandbag carry and handstand walk.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor. The next athlete must reset the calories before starting the bike again.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar: Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Handstand Walk: Must be performed in 5-foot unbroken segments. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands before completing their required distance, he or she must restart from the last 5-foot increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
“Sea Legs”
For Time:
20/15 Calorie Echo Bike – Partner A
35′ Bearhug Sandbag Carry (100/50) – Partner A
20 Ring Rows – Partner A
35′ Bearhug Sandbag Carry (100/50) – Partner A
20/15 Calorie Echo Bike – Partner B
35′ Bearhug Sandbag Carry (100/50) – Partner B
20 Ring Rows – Partner B
35′ Bearhug Sandbag Carry (100/50) – Partner B
40/30/35 Calorie Echo bike – Partners Split as Desired
35′ Bearhug Sandbag Carry (100/50) – Partners Split as Desired
35′ Partner Wheelbarrow
20 Pull-Ups – Partners Split as Desired
35′ Partner Wheelbarrow
35′ Bearhug Sandbag Carry (100/50) – Partners Split as Desired
8:00 cap
Male Teams – 20 Calories Individually & 40 Cals Partners Split as Desired
Female Teams – 15 Calories Individually & 30 Cals Partners Split as Desired
Co-Ed Teams – Male Partner 20 Cals Individually / Female Partner 15 Cals Individually / 35 Cals Partners Split as Desired
Workout Flow
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will run and mount the Echo Bike and complete the required amount of calories. Once complete, Athlete A will pick up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they will proceed to the rig and perform the required amount of gymnastics reps. Once completed, Athlete A will pick-up the sandbag and carry it 35’ across the designated line. Once Athlete A crosses the designated line they can tag Athlete B (who is waiting on the starting mat). Athlete B will proceed in the exact same manner as previously completed by Athlete A (Echo Bike cals, SB Carry, Gymnastic reps, SB Carry). Once Athlete B crosses the designated line on the carry back, the team will proceed with the 3rd round.
At this point, Athlete A and B will share the remaining work as they see fit. They will complete the Echo Bike calories with one athlete working at a time. Once completed, the athletes will carry one sandbag 35’ sharing the work as they see fit (Co-Ed teams will carry the lighter of the two bags). Once completed, the athlete carrying the bag will return to the start line and perform the wheelbarrow 35’ with their partner. Once completed, the athletes may start on their gymnastics movement. The athletes may share the gymnastics reps as they see fit with the non-working athlete staying behind the 35’ line.
Once the gymnastics reps are completed, the athletes will perform the wheelbarrow 35’. Once completed, the athletes will run back to the sandbag and carry it 35’ in the same manner as stated above. The workout is completed once one of the athletes carries the sandbag 35’ across the designated start line.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike: The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor. The next athlete must reset the calories before starting the bike again.
Sandbag Carry: The sandbag will start on the ground behind the designated start line. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder. The Athlete must have the sandbag in full control before starting their carry. The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the sandbag at any point during the carry, the athlete can pick the sandbag up from where it was dropped and then continue the carry.
Pull-Up: The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Partner Wheelbarrow: One of the athletes will get in the plank position. The other athlete must hold the planked athlete by the ankles or lower. The hands (entire hand, including palm and fingers) of the planked athlete must start BEHIND the line. Starting with the hands across the line constitutes a no rep. If at any time the planked athlete comes down (chest, thighs or feet touch the floor) before completing their required distance, the team must restart from the last increment crossed. Both hands, including palms and fingers of the athlete being carried, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
Ring Rows: Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.
A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended.
Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.
To start the next rep, the athlete must be in a straight line from ankle to neck with arms fully extended
