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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