Thursday 7/15

Conditioning

Cool for the Summer

5 rounds 20 Alt DB Sntaches (50/35) 20 Push-Ups 20 Box Jump Overs (20)

Accessory

5 minutes * Practice the Kip, warm up the pull, Work up to box jump height - into- 5 sets 5-8 Kipping Chest to Bar (no butterfly) 3 High Box Jumps - Rest as needed between sets/Try and hit the box jumps right after pull-ups - Advanced - 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in) Intermediate - 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in) Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in) Beginner: 5-8 Kip swings + 3 Box Jumps (Low)