October 12 2015

Connectivity for the kip:

thoracic stretch on rings 2x:30 sec then:

arch hold :30 +:hollow hold on hands: 30 x2

then on the rig, 3×5 kip/kip pullup or butterfly

A1. BS beg 3×5 Int FS 5×1

B.“Little Chelsea”

Every minute on the minute for 10 minutes perform:

5 pull-ups

10 push-ups

15 air squats

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