For ALL levels of athletes

For ALL levels of athletes

0:00-0:10: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows

Pre-mobility:
20 chest pops, couch stretch 2min per side

Health and Fitness
0:10-0:50
A. Skill Practice – Kipping Pull up Progressions (learn how to progress to a Kipping pull-up, include some mobility drills to assist in this process)

*Take 5-10min to run through chipper*

B. 3 rounds:

10 KB swings
10 Push-ups
10 KB clean & jerk (5 each arm)
10 Ring rows
10 Weighted KB Sit-ups
10 KB thruster (goblet style, held with two hands)
30 Double Unders or 50 singles

Classic

0:10-0:30
A. Weighted Pull up 1-1-1-1 (build to a heavy single), rest 2 min between sets

*Take 5-10min to run through chipper*

B. For Time:
30 KB swings (55/35 for KB weights)
30 Push-ups
30 KB clean & jerk (15 each arm)
30 Pull-ups
30 Weighted KB Sit-ups
15 KB thruster, right arm
15 KB thruster, left arm
100 Double Unders

D. Mobility = 5pt upper body, chest stretch