Total Body
kipping progression 4:
- 2×3: strict/negative pull ups
- 2sets: 2 kips+1 pull up
- 2×3: kipping pull ups w/pause @top (string together)
20-MIN
- 2×3: bent over rows (rpe 8)
- 2×3: tempo deadlift (rpe 9)
- 3×3: deadlift (rpe 10)
*rest 1:30-2 min between sets
for time (16-min)
3 rounds (total)
400m run
3 rounds
- 5 pull ups
- 10 push ups
- 15 air squats
optional cash-out: 2-4 rounds
- 20 total alt. bicep curls+12 db kick backs