WOD Tuesday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Bear Crawl + Sprint 3 Minutes (Partner Rest)

PT/Scorpion Kick/Bird Dog Reach: 2×15/10/5e (30s)

Skill Practice

Gymnastic or Butterfly Kip Practice (15 Minutes)

Step 1: Hang w/ Active Shoulders 2x10s

Step 2: Basic Kip 2x10s

Step 3: Box Kipping/Butterfly Pull-Up 2×5-10 (Possible Leg Off)

Step 4: Basic Kip, Abbreviated Variaiton, or Full Pull-Up Variation Sets of Sets of 1-8

Rest A.N. Between Sets

Superset

8e SA DB Row @ HBD WT

60s: Burpee Toe Tap

*3 Rounds – Rest 1 Min Between Sets

Cool Down

Lying Hollow Pull Down ( 2-3×12-15 @ HBD Band)

*1 Min Rest

*Knees Bent or Legs Straight

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball Glute Smash w/ Rotation (2 Spots Each Side – 8 Movements Each Spot)

Pigeon Pose (1+ Min Each)