There are four portions below (Recovery, Strength, Skill and Conditioning). Priority will always be recovery. If time is slim, pick ONE of the other pieces to complete (the one you need to work on most). Use the comments section to post your work.
REMINDER: Class is on Sunday 2/3 at 10:15am
Spend 15 minutes recovering Shoulders and Back (banded stretches, foam rolling, lacrosse ball, etc.)
*If you have questions or need recommendations please contact me.
2 sets of 15 Front Squats AHAP (As Heavy As Possible)
5 rounds (Stay Long):
10 Kip Swings
20sec Handstand Hold
*Rest as needed but make it short
*Staying long means maximizing the distance from your fingers to your toes
5 sets: 5-8 Pull Ups
Lv1: Banded Hollow Body Pull Ups
Lv2: Strict Hollow Body Pull Ups
Lv3: Kipping or Butterfly
*Continue working on what you focused on Saturday during the Skill Portion
*Maintaining consistent sets of pull ups is the focus, pick a number and hit it with minimal rest but enough rest to ensure success