RX ATHLETES- Warm Up:
Accumulate 100 deadbug rocks, one leg extended, alternate every 10.
Accumulate 60 arch rocks.
6 scap push up every 30 seconds x 4.
Death by kipping HSPU.
EMOM: 1 rep. Add a rep every minute until you can't complete the required reps in the minute.
Strict Pull Ups:
5 sets of 3 hollow body pull-ups with a 5050 tempo.
2 min rest.
Perform chest to bar if this is too easy.
Shoulders back and down, elbows in tight, hollow body.
Kipping TTB Midline:
Max cal ski.
Every 2 minutes: 6 TTB, 6 V-ups.
Add a rep to both every set.
First minute not free.
SCALED ATHLETES- Kipping HSPU:
5 scap push up every 30 seconds x 4.
5 reps of one controlled knee tuck and leg extension (being mindful of keeping a neutral torso, not bringing knees down too far, feet together at the top) + one kipping HSPU.
Strict Pull Up:
5 sets of 3 pull-ups with a 5050 tempo.
Use toes on the floor/top of a box as assistance, rather than bands. Shoulders back and down, elbows in tight, hollow body.
2 min rest.
Kipping TTB Development:
1 round of Kip o'clock : in a dead hang, imagine the bar is 12 o'clock, the floor is 6 o'clock, looking straight ahead is 3 o'clock. starting with a tight beat swing, feet and legs staying together, initiated through the midline. Gradually increase the height of your feet in the front swing through the clock face (e.g. 6. 5;30, 5;00 4;30, 4;00...) stop when you can't keep your feet/legs together at any point in the kip, can't keep your ears between your arms, lose rhythm or just can't get any higher.
Straight into 5/5 single leg V-up.
5 toes to kettlebell.
1 min rest.