Rip It


Coach led - Kipping Pull up or Butterfly pull up progression

1)Lying on the ground - Hollow to Super man - 10 reps

2)Hollow to super man swing on pull up bar 2 x 5

3)Kipping - practice push away with Chin above bar / Butterfly practice pull through with Chin above bar

4) 2 x ME sets(Kipping and Butterfly) with 3min rest between


5 Deadlift 315/225

400m run

15 Ring Dips


 The Young and the Breathless.  

The Young and the Breathless.