Week 2: Strengthening & Kipping Pullup/Butterfly Positioning

4x max out strict pull-ups EOMOM (scale with a band if at least 5 is not realistic)

2x10 KB rows each side
2x 2’ front plank

With a partner: kipping pullup progression
- 2x10 C+/C- kips
- 1x6 floor hip extension drill

  • 2x6 kipping pullup singles
  • 2x linking sets of 3-8reps
  • adv: butterfly (incl. box drill)

MetCon: 6 RFT (12’ TC)
6 ring dips
9 pullups
12 pistols (alternating)

scaled: HR pushups - banded - box stepups

 

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