Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-ups, Kipping & Handstand Skill Practice
Work through the following sets of Strict or Kipping Pull-ups + a Handstand task of choice every 3:00 for Five rounds total.
Every 3:00 x 5 Rounds
3,5 or 7 reps x Pull-ups
Handstand Kick-up and Hold through Handstand Walking Skill Sets
Notes: Establish a starting point for working the Kip as a skill for Pull-ups, Toes-to-Bar; etc, applied to a variety of training skill sets. Strict Pull-up baseline work may be applicable for athletes to focus on rather as there will be a chance to apply the Kipping skill set throughout the MetCon as well. Handstand Skills are looking to refresh and sharpen a kick-up ability, hold or walking practice efforts.
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“Camp Salute Your Shorts”
5 Rounds for time vs. a 15:00 time cap
Run 200m
10 x Pull-ups
15 x American KB Swings (24/16kg)
Notes: Scale weight for the American KB Swings as needed, movement substitutions may move towards bumper ground to overhead at 1:1 reps, 20 x DB Snatch (10 ea.arm) for Rx+.
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