Skill day: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those working on kipping pull ups our focus will be on hip drive, hollow/arch transitions, and push-away drills.
Conditioning: 2RFT 30 wall balls 15 pull ups 30 box step ups 24″/20″ 15 hand release push ups.
Mobility: T-Spine Focus