Warm-Up
8:00 minute EMOM, Alternating Movements
Minute 1: 12/9 Calorie Row
Minute 2: 20/20 second Samson Stretch
Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings
Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams
Skills and Progression
Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toe to Bar
-Toe to Bar
*This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.
Conditioning "Origami"
Performance and Fitness
For Time:
