Warm Up
Mobility
Dynamic warm up+200m run
+
1 Round: 10 Scap Pull-Ups- 10 Scap Push-Ups- 10 DB Deadlifts- 10 Hollow Rocks
1 Round: 10 Scap Pull-Ups- 10 Scap Push-Ups- 10 DB Front Squat- 10 Arch Rocks
Skill
ON A 8:00 Running Clock… Practice Gymnastic Kipping Pull-up
Progression…
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up Connected Kipping Reps
Wod
3 SETS
30 DB Hang Squat Clean
30 Pull-ups
800m Run
-Rest 1:30 b/t Sets
*Workout is the DB variation of the Hero Workout «Badger»