Thursday 12/4/25

Warm-Up (8 min)

3 rounds:

10 ring rows

10 scap push-ups

15-sec active hang

6 Burpees

Skill / Strength (15 min) – Strict Pulling

5×3 Strict Pull-Ups (add band or small weight to meet reps)

3×6 Mixed-grip (Eccentric pulls wide, conventional, narrow)

Accessory (10 min) – Intro to Kip Timing

3×10 Beat swings (bigger swing)

3×5 hip pop to bar (drive hips forward while maintaining rhythm)

3×10 Knee-to-chest kip swings

EMOM:20min (40 sec work 20 sec transition)

1 - 10(F)/14(M) Cal Row

2 - KB swing

3 - Mountain Climbers

4 - DB Push Press