Every 4 minutes: Dubs, RKBS and Pull-ups!

Skill: Kipping

Athletes will work for 15 minutes with a coach to continue to develop and build their base in the gymnastic kip.

*The focus should be about position and transfer of power. Athletes should focus on successful reps, NOT large sets of reps!


Every 4 minutes for 16 minutes, alternate between the following:

55 Double unders
21 Russian kettlebell swings
11 Pull ups

*Athletes may increase the difficulty of the pull ups and perform chest to
bar pull ups if their coach agrees.