Warm Up (5 minutes)
- 10 Inchworms + Cobra Stretch
- 10 Glute Bridges
- 10 Banded Pull-Aparts
- 10 Hollow Rocks
- 10 Arch Rocks
Muscle-Building Strength Work
3 Rounds (Superset style):
- Weighted Pull-ups or Strict Pull-ups – 5–8 reps
- DB Hip Thrusts – 10 reps with 2-second pause at the top
- Straight-arm Lat Pulldown (Band or Cable) – 12 controlled reps
Kip Mechanics & Control
EMOM x 5 minutes:
- 5–8 Controlled Kip Swings (smooth transition between hollow and arch)
- 3 Kipping Pull-ups or Butterfly Pulls with a pause at top
- 15 sec Hollow Hold
Strength + Explosiveness
3 Sets (Rest 90 sec between rounds):
- 6 Slow & controlled Kipping Pull-ups (focus on hip power and flow)
- 8 Explosive Hip Thrusts (add resistance band or plate for feedback)
- 10 Slow PVC Passthroughs (active shoulder opening)
WOD (20 minutes)
AMRAP 20 min:
- 8 Pull-ups (Kipping or Butterfly)
- 12 American Kettlebell Swings
- 10 Sit-ups
- 8 Burpee