Thursday January 3rd 2019

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 Pullup9 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 RowRest 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 PERFORMANCE/FITNESSA. Deadlift Prep Three Sets: Clean Grip



D. “Pippen” Complete as many rounds and reps as possible in 14 minutes 6 Strict Handstand Pushups 9 Power Clean 135/95# **Scale up to 155-165/105-110#**12 DB Step Over 24/20” 50/35# per hand 
E. DeCompression 

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