Warm-up/Skill:
Kipping pull-up practice:
1) 1 round: 10 PVC pass-throughs, 3 beat swings, 5 strict pull-ups
2) Kipping circle practice, for form
3) 1XME UB set of kipping pull-ups with perfect form
Strength:
1) 12 minutes to find a 5RM Back Squat
2) Find a 8RM Bent-over row, in 4 sets
A) 90/90 SASL (reach optional, 3 on each side) with balloon
B) Lateral plank with respirationX5 breaths each side
C) 20x alternating superman (R+L=2)