Kipping Pull Ups, Dips and Core strength

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of

• 5 PVC Shoulder dislocates
• 5 PVC overhead squats
• 20 second hollow holds with PVC overhead- advanced rock it

Shoulder Mobility work:

• Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:

• 3-5 Push Up Paralette pass throughs rest 15 sec
• 5 dips rest 30 sec - advanced on rings
• 15-20 sec "L" holds rest 15 sec
• 6-8 'V' snaps rest 45

Pull Ups- can you do a strict one? Lets try it on Bar and Rings

• PVC Demo of pull up then move to a low bar for kipping and butterfly style intro
• 15 second Hanging Hollow and superman holds

• Banded Pull ups on high bar on a high bar

A bit of crazy core playing

• banded lever on rings with bands
• skin the cats on low rings

**** Our next class will be Oct 13th and we will be doing Muscle Up progressions, put it on your calendar ****