WOD
Warm-Up
Foam Roll/LXB Athlete’s Choice
Stretches/Dynamic
2 Sets
10 KB Pull-throughs
6 e/side KB Windmill Press
10 Scap Pull-ups
100m Jog
Skill
Kipping Pull-up Progression (3 Rounds):
15-20sec Extended Planks + Weighted Superman Holds
4 Reps of Box Three Position Kip Sequence (Starting in neutral, 4 hollow, then 4 arch)
Advanced: Practice perfecting kipping pull-up
Conditioning
Tabata 20sec on/10sec off, 5 rounds (No Measure)
:20 Seated Pike Hold
:20 R Side Plank Hold
:20 Chin-over-bar hold
:20 L Side Plank Hold
Then for Time:
4,000m Bike