Warmup
Jump Rope 3 Minutes
10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
Skill
15 Minutes Pull-up 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-retractionsÂ
L0/1 – same as L2, and ring rows
Conditioning
“Quarantine”
Levels 2-4
E2MOM 20 Minutes
Double Kettlebell Complex
5 Swings
5 Cleans
5 Squats
5 Burpees
L4 – 2×24/2×18
L2/3 – go lighter as needed to complete the complex unbrokenÂ
Levels 0/1
20 Minutes AMRAP
Single Kettlebell Complex
5 Swings R side
5 Cleans R side
5 Squats R side
5 Burpees
Repeat on L side