WARMUP
IN 8:00 GET AS FAR AS YOU CAN…
1 min row
20 sec Of the Following
High Knees
Butt Kickers
Skip for Height
High Kicks
1 min row
Into….
1-2 SETS
8 Scap Pull-Ups
8 Small Kip Swings
8 Banded Pull Aparts
1-2 SETS
8 Big Kip Swings
8 Banded Pull Downs
8/8 SA Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*
*Drilling Options…
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
(No Measure)
WORKOUT
“NICOLE”
AMRAP in 20 minutes of:
• 500/400m row
• Pull-ups (max reps)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Nasal Breathing Only Row or Bike
5:00 Foam Roll Back
2:00 Bicep Smash
(No Measure)
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