20250325 - Skill Work & Conditioning

Training Session Focus: Develop kipping efficiency, pulling mechanics, and midline stamina for gymnastics METCONs and conditioning pieces.

Warm Up:
2 Rounds
20 Mountain Climbers
15 Jumping Jacks
10 Air Squats

2 Rounds
12 Banded Pull Aparts
12 Banded Pass-Throughs
12 Banded Good Mornings

1 Round
:30 Inactive Deadhang
:30 Active Hang
10 Scap Pull Ups
8 Shallow Kip Swings
6 Deep Kip Swings
4 Pull Ups
4 T2B

Skill Work:
EMOM10
1: 6 Kipping Pull-Ups + 2 Chest-to-Bars
2: 4-6 T2B or Hanging Knee Raises

METCON
5 Rounds for Time:
12 C2Bs
15 Wall Balls (20/14)
200 Meter Run

Finisher:
3 Rounds
Weighted Russian Twists x20
V-Ups x15

Cool Down:
2-3 Rounds
Lat Stretch on Rig 1:00 per side
Cat-Cow x10
Childs’ Pose 1:00