Today’s Workout:

“Rankel”

AMRAP 20

6 225/155lb Deadlift
7 Burpee Pullups
10 Kettlebell Swings, 2/1.5 Pood
Run 200m

For the month of November we will be doing only strict gymnastic motions. This means no kipping on pull-ups, muscle-ups, handstand push-ups, or ring dips. Having the strength and coordination to do these motions will only make your kipping versions better, and I’m sure your shoulders will thank you. This will be business as usual for Ted and Roger, but for the rest of us it may take some getting used to (and a return to a band). The truth is if you can’t do a strict pull-up you probably have no business repping out hundreds of kipping ones until you have the shoulder strength and stability to get a few deadhangs.