Skill
Chest to bar skill development:
*Beginner Skill Development:
20 min Butterfly Pull-Up Practice:
10-15 reps with both feet on box working ROM
–rest 1 min x 2 sets–
10-15 reps with Single foot on box working ROM
–rest 1 min x 2 sets–
5-10 Small Butterfly Circles
–rest 1 min x 3-5 sets —
*Focus on pointing toes, keeping arms shrugged to ears at the bottom
+
*Advanced Capacity Development:
3 sets:
2 min AMRAP: Unbroken sets of 5 CTB Pull-Ups
Rest 2 min between sets
“Bunny Hop”
2 Rounds for Time:
100 Single Unders
Echo Bike 50/40 calories
50 Double-Unders
Echo Bike 25/20 calories
Time Cap: 18 minutes
Scaling:
– Scale DUBs to 50 Speed Steps.