WORKOUT OF THE DAY – TUESDAY 2/5/19

Movement Clinic Day

Happy Birthday Isabel! We Miss You!!


KIPPING for PULL-UPS and TOES-TO BAR

A: Warm Up

  • 400 m Run
  • 3 Rounds at Warm-Up Pace
  • 8 x USSR Kettlebell Swings
  • 30 x Single- or Double-Unders
  • 15 x Ab Mat Sit Ups

B: Hollow/Arch 

  • 3 x 15 sec Holds of Each Position

C: Kipping Progressions

  • 10 x Scap Retractions (3 Sets)
  • Kip Practice w Partner if Possible
  • 2 Kip + 1 Lean (Hips to Bar)
  • 2 Kip + 1 Pull Up
  • 2 Kip + 1 Pull Up (x2)
  • 4 Pull Ups

D: EMOM (12)

  • One Minute per Station:
    • 8 x Toes-to-Bar
    • 12 x Russian Swing
    • 15 x Air Squats