Warmup

10 Step-ups, 12 Wall Angels, 12 lateral lunges (6 each leg), 12 Knees-to-elbows, 12 ATW Planks, 20 Double-Unders, Travelling Kongs (up &back)

All Classes

Hip Capsule Mob 2:00min
Reverse Ballerina 2:00min

Advanced

Kipping Pull-Up Technique Refresher: We will discuss technique then class will complete the following WOD:

(3x)
10 Hollow Rocks to Superman
10 Seated Samurai Pulls
10 Bounds
25 Range Climbers
1:00min plank

FOR FORM:
(3x) 30 sec. unbroken kip

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