Chris showing how to properly sequence a kipping dip out of and into a hollow position:
1. Dip to the bottom in a hollow.
2. Pull knees into chest while still in the bottom of the dip.
3. When the knees reach the chest, begin to press the body upward using the momentum of the rising legs to your advantage.
4. Press both arms and legs to extension simultaneously and return to a hollow support position.
2 rounds for time: *30 minute cap
50 wall ball shot #20/14
40 chest to bar pullup
30 box hop 30/24”
20 handstand pushup
100 double under (3 minutes of work)