thursday

Bret P.

Skill

Kipping/Butterfly/C2B

Beginner:
2-3 Sets
5x Beat Swings
1x Kipping Pull-Ups
-Focus; build grip strength and shoulder endurance with only performing full ROM and movement standard of pull-up once

Intermediate:
2-3 sets
2x Beat Swings
2x Pull-Ups
2x C2B
-If Completed continue to add reps to each movement

Met-Con

​For Time:
1 Mile Run
35x Pull Ups
800m Run
25x C2B Pull Ups
400m Run
15x Bar Muscle Ups

Post

​Banded Straight Arm Lat Pulldowns 2x20
Suitcase Carry 2x50m/arm