A) Warm-up Primer:
3 sets of...
12 banded good mornings
10 bandy pull-aparts
8 bandy pass throughs
6 kipping swings
B) 4 rounds for quality, not for time:
10 touch and go library deadlifts
10 kipping pull-ups
8/side db/kb goblet Bulgarian split squats
8/side single arm heavy db push press, slight pause at top of each rep
Rest approx. 2 minutes after each round
*Pull-up mods:
If you don’t have strict pull-ups, sub 5 kipping swings + 5 banded strict pullups
If you have strict pull-ups, but not kipping pullups, do 5-10 kipping pull-up attempts each round
If you easily have 10 kipping pull-ups, you can practice chest to bar, butterfly or bar MU
