MONDAY
FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s wall balls (20 to 10’/14 to 9’)
2nd: 30s box jumps, step down (24”/20”)
3rd: 30s air squats
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
Record reps completed on each interval.
