Strength:
All Levels:
Strict Press
5×5 @ 70% 1rm
Conditioning:
Skills day:
10 Minutes of:
Competition Butterfly kip instruction
L2: Kip Instruction:
L1: Kipping Swing instruction
15 Minutes of:
All Levels:
Prowler Pushes and Heavy Farmer’s carries
Here are some tips from the one and only Dan John about reps, workouts, and programming.