Part A:
Pull-up Practice
5 mins showing different progressions
Then:
12min EMOM
Min 1: 8 hollow rocks into 8 Supermans
Min 2: 4 kips into 4 kipping chest to bar/ pull-ups/ 4 Seated Banded pulldown
Min 3: 6 butterfly/ 6 kipping chest to bar/ 6 box pull-ups β (Jump and slow down)
Part B: 4 rounds each: Alternate with Partner
15 cal assault
15M broad jump
Max hand release TEMPO push-ups in 30 seconds β slow down AND up
* partner starts when other partner gets off bike
* MAX effort