2.18.21

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Skill Development
Kipping Progressions
In 10 minutes, perform:
RX: 4 x 2 Kip Swings + 2 Kip + 1 Kipping Pull-up into 3 sec hold at top of bar.
RX+: 4 x 2 Kip Swings + 2 Kip + 1 Kipping Bar/Ring Muscle-up
SC: 4 x 4 Kip Swings + 2 Kip

Metcon
2 RFT
25 Pull-ups (RX+ C2B)
25 Burpees (RX+ to 6” target)

Skill Development
Tabata
Hollow Rocks/Superman

Accessory
Shoulder Superset
Seated DB Shoulder Press 5x8
Seated DB Side Raises 5x15