WARM-UP
3 SETS (7:00 HARD CAP)
200m Run
7 Up-Downs
7 Barbell Deadlifts
7 Jumping Kip Swings
7 Banded Pull Aparts
SKILL
ON A 10:00 RUNNING CLOCK…
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
*Rest as needed b/t movements.
(No Measure)
BENCHMARK WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135/95)
400m Run
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
(No Measure)