Skill: Kipping Pull ups
20 min practice
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kipp.

MetCon:
For Total Reps in 16 minutes

• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit-Ups
• Tabata Air Squats

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

Score is the total reps performed in all of the intervals.

*Ask coach for scaling options.