Monday 6/24/13

Warm-Up
2 rounds of
12 Arm Circles Fwd, 12 Arm Circles Bkwd, 12 OH Band Pull-Aparts, 8 Hanging Scap Retraction, 12 Squats, 12 Hip Bridges, 12 Deadbugs

Pre-Skill Prep
Hollow Position Review

Skill – Kipping
– 2 x 3 Hollow & Hold to Arch & Hold + 30sec/side Pec Stretch on the Uprights;
– 2 x 5 Hollow and Arch transitions + 5 Kip-to-Hip Bridge on the floor;
– 2 x 5-10 full Kip swings w/ elevation (partial pull on bar & lifting the hips, or full pull-ups for int./ adv.)

Pre Met-Con Prep
5 minutes of single skips

Met-Con
15 min AMRAP of
max unbroken Pull-Ups (scale to max flexed hang + 5 Ring Rows)
5 Burpees
10 Hollow Rocks
30 DU / 90 SS

Mobility
90sec/side Bully Band Shoulder Distraction
60sec/side Shoulder/Lat Stretch w/ Resistance Band