October 19th, 2016

Skill: (10 minutes)

• Bar kips x 3 (2 second pause in each position)

• Kick to Freestanding Handstand x5 sets for 10 second hold

*Rest as needed to maintain technique between sets

4 Rounds NFT

• Kipping Handstand Pushup x 5-20

• Kipping Pull-up x 5-20 (Hardest variation possible - chin over bar or chest to bar)

**Choose a rep range to start that you can maintain throughout the course of the sets with only a slight drop-off if any. (That's the reason for such a large rep range)

Cash out:

Banded external rotation 4x15

Banded triceps push-downs 4x15