Thursday, 1/8

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

Skill – Kipping Progression (15 Minutes)

1. 2 x 5 Hanging Scap Retractions (focus on hollowing out as you pull) + 10 Superman
2. 2 x 5 Hollow Hold & Arch Hold on bar + 10 Hip Bridges
3. 2 x 5 Kip Swings + 10 Buck Offs***
4. 2 x 2-3 Push away to kip (superman to hollow)****
   – Push away to kip only for those who can do 3+ strict pull-ups, otherwise repeat kip swings

Test – M.E. Pull-Ups
1 attempt at Max Effort Pull-ups
– may scale up CTB if you have 10+ kipping pull-ups

Met-Con
EMOM for 12min (4 Rounds each)

A) 1/3 max Pull Ups
B) 50 Double Unders (scale to 1 Minute of DU attempts or single skips)
C) 20 Windshield Wipers

* Arms extend across frontal plane (thumbs to the back), feet same as normal JJ
** Hollow Hops = ???
*** “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 decent, follow through to superman, then reverse to hollow position hold.