Skill
EMOM for 10 minutes
straight set of kipping pull-ups
Spend some time going over kipping technique today. If you aren’t ready for kipping pull-ups on your own yet you can either give them a try with a band or alternate between sets of kipping swings and strict pull-ups with a band or ring rows. You will want to master the c-kip before moving on to butterfly pull-ups but feel free to talk to your coach if you think you are ready for this step.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
6 goblet lunge steps
5 box jumps
4 push-up
Moving quick and consistently will be the name of the game today. Choose a dumbbell that you are comfortable with so that all the lunge sets can be done unbroken. The push-up count is fairly low in each round so if you’re ready to make the switch from knees to a box or the box to your toes on the ground today would be a great day for a challenge!
standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
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