Thursday, January 5th

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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.

Spend about 10 minutes on warming up, 20 minutes on butterfly/kipping drills. Teach the bicycle kick, utilize single leg while standing on box or hanging butterfly kicks without pull ups For those who have it, we are working on quickly jumping up and immediately starting the set. Scale numbers down if needed, focus today is on transition time.

Conditioning: 3 Rounds 60s Assault Bike Calories 60s KBS 53/35 | 35/26 | 26/18 60s DB Push Press 35/20 | 25/15 | 15/10 60s rest

Only 3 rounds on the workout, so lets really go all out on the calories and reps each round. Score is total reps across all three rounds.

Mobility – 10 minutes focused on lats and quads.