WARMUP ( 15 mns )
1:00 MIN WALL HINGE
:30 SEC STANDING QUAD STRETCH
1:00 MIN RIG SUPPORTED BTM SQUAT HOLD
:30 SEC DEAD HANG
BANDED WARMUP
20 BANDED PULL APARTS
10 BANDED PASS THROUGHS
15 BANDED PRESSES
X2
DB WARMUP
8/8 HALF KNEELING DB PRESS
10 CHANGE PLATE Ts
10 CHANGE PLATE Ys
Skill work ( 15 MINS )
PULL UPS PROGRESSIONS
3 SETS OF:
15 SEC HOLLOW HOLD
REST 15 SECONDS
15 SEC SUPERMAN HOLD
3 MINS OF:
PRACTICING 3 KIPS SWINGS (NO PULL TO THE BAR)
* SCALED BOX KIP SWINGS / FLOOR KIP SWINGS
3 MINS OF:
2 KIP SWINGS + 1 KIP PULL UP
EMOM 5
3 KIPPING PULL UPS*
*SCALED TO FLOOR OR BOX + JUMP TO BAR
MORE ADVANCED ATHLETES – 6 PULL UPS / C2B / 3 BMU
WORKOUT OF THE DAY
15 MIN AMRAP OR 5 ROUNDS !!
60 DOUBLE UNDERS / 75 SINGLE UNDERS
30 KETTLEBELL SWINGS
15 BURPEES