Thursday, July 21st

Skill: 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: Fran 21-15-9 Thrusters 95/65 Pull Ups

Workout – we’re not looking to necessarily PR our Fran today, instead lets focus on pushing the volume of our sets higher than normal, even if we end up resting more. For example, if we normally split the set of 21 up 7/7/7, lets hang on for 11/10.

Mobility – 10 minutes focused on lats and quads.