Happy Birthday America!! 7 Rounds: 4 Man Makers 40/25 , 1 Muscle Up, 7 Burpees, 7 T2B , 6 Kipping HSPU’s Happy Birthday to Jack as well! Be safe everybody and have a great 4th of July celebration!
A. 15 minutes to work up to a 1 rep max Push Press. B1. Kipping Pull Ups: 5-10 reps, 5-10 reps, 5-10 reps rest 10 sec between clusters; rest 60 seconds (Each Rep range is a cluster, mark pull ups somewhere between 5-10, drop for 10 sec, over three clusters) B2. Dual KB overhead carry: […]
Kipping Lecture: Related to Pull Ups and Muscle Ups. Skill Practice Muscle Ups. A. Establish Max Unbroken Muscle Ups. B. 100 Meter Sprint @95% effort rest 3 min x 3.