Warmup
2rds:
500m Row or Ski
10 Cat Cows
10 Banded Good Morning
:30 hollow body hang from PU
Kipping Skills/Drills
2 sets:
:10 Hollow Body Hold + 10 Hollow Rocks + :10 Hollow Body Hold
10 Kip swings
EMOM 6:
5 Kip Swings into 10 Pull-ups| 8 C2B | 1-4 MU
2. :45 Plank
Conditioning
AMRAP 20:
Teams of 2
500m Row/Ski
40 DB Hang Clean (50/35)(40/25)
20 BFB
Intent: Longer Conditioning Piece. 3 different modalities, offering different stimulus’. The Row/Ski will get the heart Rate up. The DB will fatigue the grip, but you have to be smart about how you break them up. This is a longer workout so doing 15 UB may not be the smartest option.
