WOD
Warm-up
Mobility
LXB Smash: Traps, Pecs, Rotator Cuff
Foam Roll: T-Spine, Lats, Triceps, Hips
2 Sets
10 Scap Pull-ups
6e/side Half Kneeling KB Windmills
10e/dir KB Pull Though
Skill
Kipping Pull-up Progression (6-8 minutes):
Beginner: 15-20sec Extended Planks + Weighted Superman Holds
Intermediate: Box Hollow Arch Kip and/or Three Position Kip
Advanced: Kipping Hip Extension and/or Kipping Pull-up
(1) https://youtu.be/fMoFdVEIcY8 + https://youtu.be/BRWfgwVhtu4
(2) https://bit.ly/3QLl7Uo or https://bit.ly/3SVUcqY
(3) https://youtu.be/pRUSv8LqOs8?t=201 + https://youtu.be/L0ESWgr6kWA
Strength
3 Sets
10-12 Single Straight Arm Banded/Cable Pulldown
10-12 DB Pullover
100′ Mixed KB Rack/OH Carry
(1) https://youtu.be/RFyUtwgH7Y4
(2) https://youtu.be/5jgKj8ColLg
(3) https://youtu.be/BKmhxR4CUKI
Conditioning
3 Rounds for Quality (Record Time):
14 Crush Grip DB Curl
16 Alternating DB Russian Twist
20 Anchored DB Sit-up
Crush Grip: https://youtu.be/at2g_OGyuDE
DB Russian Twist: https://youtu.be/Tau0hsW8iR0\
DB Weight (M/F): 35-50#/15-35#