DYNAMIC WARM-UP | 8:00
1 set:
Run 200 m
10 PVC pass-throughs
15 PVC good mornings

1 set:
Run 200 m
10 PVC around-the-worlds (5/side)
15 PVC Romanian deadlifts

1 set:
Run 200 m
10 kip swings
10 inchworm walk-outs

(CFC)

PULL-UP AND BUTTERFLY PULL-UP | 8:00
Butterfly kipswing circles Slightly lean back and look up. Keep the arms engaged.
Butterfly kip-swing circles Slightly lean back and look up. Kick legs a little harder than in the first progression
Practice Allow athletes to perform whatever pull-up option they are most comfortable with if they cannot proceed to full butterfly pull-ups.
Butterfly pull-ups Make sure athletes kick their legs forward and up as soon as their arms lockout at the bottom of the pull-ups.
Practice 3 sets x :20 pull-ups or pull-up attempts

KB SWING WARM-UP | 4:00
1 set:
8 KB swings

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

BEGINNER

3 rounds for time:
200-m run
21 kettlebell swings (8/12 kg)
12 jumping pull-ups

3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups