Skill: Kipping Pull-ups
Strength: Single Leg
- 8-8-8 Back Racked Lunges
*8 Lunges per leg
- 10-10 Back Rack Box Step Ups
* 10 Reps per leg
**Rest between Sets
Conditioning
For Time:
1 Round Kelly
2 Rounds Helen
1 Round Kelly
Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls
Helen: 400m Run, 21 KBS, 12 pull-ups
L1: 20/14, 24″/20″, Blue/Red (American), CTB
L2: 20/14, 24″/20″, Blue/Red (American), Regular Pull-ups
L3: 14/12, 24″/20″ (Step-ups), Red/Orange (Russian), Jumping or Banded Pull-ups
L4: 12/10, 20″/17″ (Step-ups), Orange/Yellow (Russian), Ring Rows