Thursday 6-8-17

“He who is not courageous enough to take risks will accomplish nothing in life.” -Muhammad Ali



Warm up: 5 rounds 30/30 airdyne or row

1. Review Kipping for T2B progressions

2 Rounds ON FLOOR
5x hollow rocks
5x arch rocks

3x kips on bar
3x kips + push away (lats)
3x kips + push away + high knees
3x full kipping toes to bar

2. For time:
run 800m
4x rope climbs
20x toes to bar
Run 600m
3x Rope climbs
15x toes to bar
Run 400m
2x rope climbs
10x toes to bar
200m run
1x rope climb
5x toes to bar

3. Banded shoulder release