10:00 running clock move through the following…
20 Double Unders
10 KB SDLHP
10 Ball slams
5 Arm chair swings
1. thoracic rotations x 6 each side
2. ring MU reverse pull warm up x 10 with purple band
3. hollow rocks x 20 reps
1. Kip not swing- practice hollow/arch/hollow/arch positions on the bar. You should be able to stop a kip at any point.
2. Hips behind the bar. Lats are turned on and think about pressing down on the bar.
3. Pull feet away from the bar. Don’t drop feet mid kip.
Every 3:00 for 7 rounds
400m run or row