Pull Ups, Core and shoulder strength and kipping mechanics

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 strict toes to bar with 5 second lower
• 15-20 sec "L" holds rest 15 sec
• 5 dips rest 30 sec - advanced on rings (scaled is banded)
• 6-8 'V' snaps rest 45

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

• Low bar set up for kipping and butterfly style intro 
• 15 second Hanging Hollow and superman holds

• Banded Pull ups on high bar 

The kip for pull ups

• 5 sets of 3 reps on the minute these can be banded, kipping, butterfly

The kip for toes to bar