Skill

12x45s
straight set of kipping toe-to-bar

spend some time practicing toes to bar, knees to chest or just kipping swings for today’s skill work. If you don’t want to kip you can complete this skill strict. You can also opt for a v-up or sit up variation if you’re not up for hanging from the bar.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
9 kettlebell swings
6 box jumps

Today’s workout is all about moving smooth and fast. Choose a kettlebell you are comfortable with so that you can swing the sets of 9 mostly unbroken. If box jumps are a no go you can do step ups or grab a bike for a small set of cals instead.

standard: 24/16 kg, 20/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″