Friday, 12/5

Warm-Up
2 Rounds of
20 Jumping Jacks
10 Alt Lunge and twist
20 Front Jacks*
10 Arm Circles
20 Hollow Hops
10 Supine Scorpion
* Arms extend across frontal plane (thumbs to the back), feet same as normal JJ

Skill – Kipping Progression (20 Minutes)
2 x 5 Hanging Scap Retractions (focus on hollowing out as you pull) + 10 Superman
2 x 5 Hollow hold& arch hold on bar + 10 Hip Bridges
2 x 5 Kip Swings + 10 Buck Offs**
2 x 2-3 Push Away to Kip (superman to hollow)***
– Push away to kip only for those who can do 3+ strict pullups, otherwise repeat kip swings
** “Buck offs” are dynamic hip bridges. Raise feet 2-3 inches off the floor, then drive explosively into bridge
*** From top of pull-up, explosively press away to begin descent, follow through to superman, then reverse to hollow position hold.

Met Con
AMRAP 15 Minutes
5 T2B (scale to hang knee raise or v-ups)
10 Sit-ups
30 Double Unders (scale to 30 lateral plate hops/side)