Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpion
5 Hips to wall
20 Mountain Climbers
Work
Kipping progression (10 Minutes)
2 rounds
5 Toes to PVC (V-Up keeping arms straight)
10 Hollow Rocks
10 Arch Rocks
2 Rounds
3-5 Kip swings (work for maximum elevation with Straight arms)
3 Kip to Hip Bridge
Baseline Tests:
Max Unbroken Pull Ups (scale to single band)
EMOM 24 (6x each)
A) ½ Max Pull Ups (scale to single 4 band assisted or 8 Jumping Pull ups)
B) 15 KB Swings
C) 20 Hollow Rocks
D) 30/45 Double Unders
Mobility
1 Min OH Band stretch/side
1 Min Standing Hamstring stretch/side
