Warm Up (5 minutes)

3-5 minutes of light cardio (jogging, jumping jacks, etc.)

Dynamic stretches targeting shoulders, back, and arms.

Strength Training (25 minutes)

Assisted Kipping Pull-Ups:

3 Sets X 5-8 Reps
(Use Minimal Assistance)

Pull-up Holds:

3 Sets X 10-20 Seconds
(Hold Yourself at the Top Position of the Pull-up)

Arnold Press:

3 Sets X 10-12 Reps

Skill Work (40 minutes)

Kipping Pull-up Practice:

4 Sets X 15-20 Reps.
Work on Stringing Multiple Kipping Pull-Ups Together With Proper Form.

Transition Drills:

3 Sets X 10-15 Reps.
Practice Smoothly Transitioning Between the Kip Swing and the Pull-up.

Ring Rows:

3 Sets X 10-12 Reps

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.