Skills and Drills

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *