19.12.09 – South Loop Strength & Conditioning
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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. 24 min:
1 min double KB cleans + double KB front squat
1 min air squats
-Rest 2 min
1 min assault bike/row
1 min air squats
-Rest 2 min
Training notes:
•Shoot for consistent splits per round.
Record reps completed on each interval.

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