| Skill work–kipping pullups 10:00 of Level 1: kip swings. Negatives, chin over holds, or toe spotted strict pullups Level 2: toe spotted kipping pullups–:02 chin over hold in between each rep+ 3 strict pullups/negatives Level 3: (goal is to not come off the bar) 4 rounds 2 strict pullups+3 kipping pullups+4 kip swings In between each set do 25 air squats |
| Workout 20:00 of 2:00 row 5 RFESS/side @ 3030–athletes choice in terms of loading style :30 hip thrust hold unbroken score is average hip thrust weight, only counts if unbroken |
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