Complete as many rounds as possible in 12 mins of:
20 Lateral Line Hops
16 Cross Body Mountain Climbers
12 Banded Lat Pull Downs
8 PVC Pass Throughs
4 Kip Swings
**Class Warm up**
**GMorning after each PVC pass through**
– medicine ball thoracic opener with PVC (1m)
– pike stretch (2m)
For time:
3 rounds of:
3 Strict Toes-to-bars
Hanging L-Sit Hold, 10 secs
Rest 1 min
— then —
4 rounds of:
10 Kipping Toes-to-bars
Rest 1:30
— then —
3 rounds of:
5 Ring Kip Swings
5 Hip To Ring Kipping Swings
Rest 1 min
— then —
4 rounds of:
5 Ring Muscle-ups
Rest 1:30
**NOT FOR TIME**
(PARTNER UP WITH SOMEONE SIMILAR SKILL LEVEL FOR TODAY)
PART 1). Strict TTB:
– spotted
– toes to KB on floor with a NEGATIVE on the way back to floor (6 reps each round)
PART 2). TTB
– work kipping skill with coach- TIGHT FEET/BODY
– scale reps (NO RANDOM RE-KIP BETWEEN MOVEMENT)
– Mixture of TTB and TTRings
– kipping to vicinity
PART 3). KIPPING ON RINGS
– everyone can get on rings, whether jump up or use box to get up (get a few kips in and FEEL THE RING movement)
– Kips swings are LONG LEGS, thinking about SCOOPING THE GROUND
– HIPS TO RING– AGGRESSIVE, physically attempt to get your hips to touch your knuckles.
PART 4) RMU
– BMU work instead (if close to BMU)
OR
– Australian CTB (4 sets of 10) with a barbell on the rig
ACTIVE RECOVERY
3 rounds for quality of:
20 Medicine Ball Russian Twists, 20/14 lbs
6 Single Leg Rdl (Kb/Db)s, pick load
8 Lying Windshield Wipers
20 Cross Body Mountain Climbers
x10 (es) Russian Twists
x6 (es) RDL
x8 (each way; L-R) Wipers
x10 (es) Mt. Climbers with 2 sec pause
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