Warm-up:

400m Run

2×10 Ring Row

2×10 Lunge, 1=1

Group Mobility:

Couch stretch

Posterior chain floss

Strength:

1) 3×10 Weighted Lunge, increase weight as needed

2) 3×10 High Pull, increase weight as needed, this is NOT a sumo dead lift high pull.

Warm-up with 1×10 on each movement first

Skills:

15min to work on

Pull-ups

Ring Dips

If you have these two movements down do as many 1-6 ladders as you can in the 15min time limit. 1 Pull/1 Dip, 2 Pull/2 Dip….and so on. You may use bands on the Ring Dips. Strict Pull-ups if you got them.

This is not a race and will not be scored, focus on ROM and technique.

If you need help on your pull-up (kipping) this will be the time to practice. Spend the time working on the kip and whatever variation of the Dip your skill set dictates.