Skill
Kipping pull-ups > Butterfly pull-ups
3 Rounds for time:
Run 1 lap,
10 Pull-ups,
250m row
10 DB Push-press
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
A Kilo website. All rights reserved.
