Kipping pull-up practice:

1) 1 round: 10 PVC pass-throughs, 3 beat swings, 5 strict pull-ups

2) Kipping circle practice, for form

3) 1XME UB set of kipping pull-ups with perfect form


1) 12 minutes to find a 5RM Back Squat

2) Find a 8RM Bent-over row, in 4 sets

A) 90/90 SASL (reach optional, 3 on each side) with balloon

B) Lateral plank with respirationX5 breaths each side

C) 20x alternating superman (R+L=2)