11.15.18 Thursday

PERFORMANCE/FITNESS
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. “No Barbells Necessary” 
Every 2 minutes x 30 minutes (3 Sets of Each)
Station #1 – 400/300m Row
Station #2 – 30 Pushups  – *Scale up Option to Ring Dips*
Station #3 – 30/20 Cal AB
Station #4 – 30 Toes to Bar
Station #5 – 10 Renegade Row 50/35# per hand
C. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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