Warmup
Run to Sessions 2x
10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
10 yd Lateral Ape Walk
10 yd Reverse Downdog Walk
10 yd Reverse Frog Hop
Skill
15 Minutes Pull-up/Crow Practice
L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping
L3 – kipping technique practice – swing/drive/kip/return
L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions
L0/1 – same as L2, and ring rowsÂ
***between sets of Pull-ups, practice finding your balance in the Crow pose
Conditioning
“Trials of the Past”
10 Rounds (Max Effort, NFT)
5/10/5/10/15 yd Suicide shuttle run
5 Kettlebell Snatches R/L
L4 – 24/16
L3 – 22/14
L0-2 – sub 10 swings if necessary (o/1 – 6 sets)