1.3.19 Thursday

PERFORMANCE/FITNESS
A. Kipping Work x 15 minutes 
A. Scap Pullup @3030 x 4-6 reps x 2 sets 
B. Kip Swing on Bar x 5 reps x 4 sets **2 sets holding Arch & Hollow + 2 Sets Regular Swing**
C. Kip Builds (Kip Swing + 1/4 + 1/2+ 3/4 + Full) x 3 sets  **Choose 1 – Toes to Bar, Pullup, CTB Pullup, Bar Muscle up**
D. Kipping Movement of Choice x 3 reps x 5 sets **Goal is Perfect Reps, Take your time focus on Quality** **Choose 1 – Toes to Bar, Pullup, CTB Pullup, Bar Muscle up**

B.  “Longley” 
Complete as many rounds and reps as possible in 7 minutes 
7/5 Strict Pullup
9 Burpees 
12/9 Cal Assault Bike 
Rest 3 minutes 
Complete as many rounds and reps as possible in 7 minutes 
9 Ring Rows 
12 Dumbbell Front Squat 50/35# per hand 
15/12 Cal Row Rest
3 minutes 
Complete as many rounds and reps as possible in 7 minutes 
12/9 Pushups 
15 Russian Kettlebell Swing 70/55# 
18 Double Unders 

C. Decompression 

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