Kipping Pull Up Complex
A1) 4-5 sets of complex: rest 1:00-between
Level 1: 5 Kip Swings + 3-5 Modified Kipping Pull Up on box
Level 2: 3-5 Reps of 1 Kip Swing+1 Kip PU with Pause at top
Level 3: 2 Kip Swings + 3 PU + 2 Kip Swings + 3 C2B
A2) 30-45sec Hollow hold / Hollow tuck hold rest 1:00
B) For Time – 20min Cap
24-20-16-12-8
Single Arm DB HPC+OH
12-10-8-6-4
HSPU / HRPU
rest 2:00
24-20-16-12-8
Dual KB/DB Reverse Lunges
**35 DU after each set
C) Core
40sec Bicycle Kicks Alternate legs every 5 seconds.
20sec v-ups
rest 1:00 x 4sets
D) 60day Challenge
5k Row