1.) 1 Round (0:00-12:00)
- 1:00 Machine of Choice
- 12E Bent Over IYTW
- 50’ Quad w/Reach
- 50’ Knee Hug to Inverted Toe Touch
- 50’ Hip Cradle
- 25’E Crossover w/Reach
- 50’E Lateral Lunge w/Hip Gate (Perform Lateral Lunge Each Side then perform Hip Gate to face other direction)

* With remaining time, brief BURN, demo any movements, and have athletes prepare.

3.) Kipping Pull-Up Progressions:
10:00 Practice on Kipping Pull-Up Progressions (45:00-55:00)
- Kipping Pull-Up Progressions (https://www.youtube.com/watch?v=QrigE0M7j4o)

* See workout notes below.

4.) (55:00-58:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions

E.S.D. 2.) Notes:
Have rowers, ski ergs, and bikes out. Have athletes rotate in a clockwise fashion through the machines but this is mainly to have an active minute between the carries. Athletes can use lighter KBs for the OH and FR carry round, then challenge themselves with a heavier FR Carry to Farmer Carry with a set of heavier KBs. Have athletes use a plate for the gun walk. Gun walks are performed slowly and controlled with a 90 degree bent elbow. All of these carries will also prepare athletes for any kipping motions in the following skill work.

Skill Development Notes:
If you have athletes that have kipping pull-ups or butterfly pull-ups, put on a 10:00 timer and have them perform anywhere from 3-6 reps with a focus on proper technique and maintaining rhythm.