WOD
Warm-up
Dynamic Stretch/Warm-up
2 Sets
10 Forearm Plank to Dolphin Pose
12e/side DB Side Plank Powell Raise
10 Alternating Tripod w/ Overhead Reach
(1) https://youtu.be/EL4WX_ulKrc
Skill
Kipping Pull-up Progression (6-8 minutes):
Beginner: Hollow Body + Superman Extensions
Intermediate: Box Hollow Arch Kip and/or Three Position Kip
Advanced: Kipping Pull-up
(1) https://bit.ly/3QPpNZx
(2) https://bit.ly/3QLl7Uo or https://bit.ly/3SVUcqY
(3) https://youtu.be/L0ESWgr6kWA
Strength
3-4 Sets
10-12 Straight Arm Cable Pulldown
15 Banded Facepulls
2e/side KB Turkish Get-up
(1) https://youtu.be/aD-mosukbIQ
(2) https://youtu.be/5jgKj8ColLg
Conditioning
Interval Training (40sec Work/20sec Rest) x 3 Rounds – No Measure:
(1) 20sec Side Plank Hip Tap + 20sec Side Plank Hold (L)
(2) 20sec Side Plank Hip Tap + 20sec Side Plank Hold (R)
(3) 1 Heavy Turkish Get-up per side
(4) 20 Alternating Pike Leg Lift Over