A. Pull-up technique and strength:
- 2 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping pull-ups in a workout, you need to have about 10 strict pull-ups first. Build that shoulder strength first!
- EMOM for 10 rounds – 2-4 strict pull-ups OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows.
B. 4 rounds for time of:
14 reps of 1 1/2 push-ups (scale to regular push-ups)
28 Russian KB swings (moderately heavy weight)
28 reverse lunges (14 per leg) – these should be weighted with DBs or KBs for most people.
Compare to Jan 9 2017.