A. Kip Swing Tutorial
Practice..Scoring: Not Scored
B. Pull-up complex:
4 Rounds of :
1 Weighted strict pull-ups
3 Unweighted strict pull-ups
5 Butterfly kipping pull-ups
Scaled version A:
3 Strict pull-ups
5 Band assisted strict pull-ups
7 Band assisted kipping pull-ups
Scaled version B:
3 Ring rows (very challenging angle)
5 Ring rows (challenging angle)
7 Ring rows (easy angle)Scoring: Not Scored
C. CORE WORKOUT
5 Rounds for Time :
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
**1 minute RestScoring: Not Scored