3 Rounds NFT of
10 Hollow rocks or 10 count hollow hold
10 Superman w/ scap retraction
– 5 Hanging Scap Retraction
– 2 x 5 Arch/Hollow Transitions + 10 Supine Kip Practice
2 Attempts of either
– Kipping w/ Pull-Up or Pull-Up attempt (max 10 reps)
– Kipping w/ slight elevation on the back swing (max 10 reps)
2 minutes single skips right into
6 min AMRAP of
3 HSPU (scale to 6 Ring Push-Ups or to 12 Push-Ups)
30 DUs (scale to 30 Single Skips + 10 Jump Squats)
Getting somewhat closer on that kip. Pretty close to being able to fling myself up there, though my hand were angry at holding the bar after a while.
Completed 6 full rounds (ring push ups) and got up to 14 double unders.