WARM UP
3 rounds:
10 kip swing
10 front squat
10 push press
10 ring row
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
RX: (95/65)
*Sprint stimulus. Be sure to prime athletes using a short bike/ski/burpee sprint within 5:00 of starting the workout. Challenge athletes to go unbroken if possible. 12:00 time cap.