Warm up: 3 sets of:
- 30 Single Jump rope or 15 doubles
- 10 Hollow rock
- 5 shoulder dislocates
Stretching the shoulder and wrists
core strength:
- A1: 20 sec arch hold x 3 sets with PVC in hands
- A2: Arch to hollow transitions- rolling
- A3: 6-8 'V' snaps x 3 sets
Skill Work for Kipping:
- two positions of the Kip
- the tap swing for the kip
- Hand release for that moment of weightlessness
- Working the push AWAY to help with connection
- Putting it all together
Adding the Toes to Bar mechanics
- 3 sets of 3 strict knees 2 elbows or toes 2 bar
- knees to chest with quick kick
- full ROM straight leg Toes 2 Bar
WOD: Optional
EMOTM for 10 minutes
- Min 1: 30 sec single or double unders
- Min 2: 5-7 kipping pull ups
***We can modify as needed for people who need to scale.
