TOES-TO-BAR
Setup
3-5 kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees to armpits
2 kip swings + 2 knees to armpits+1 T2bar
3-5 T2bar cycling
WALL-BALL SHOT REVIEW
1 round:
5 med-ball squats
5 med-ball presses
5 med-ball thrusters
5 wall-ball shots
2 rounds:
5 wall-ball shots
3 toes-to-bars
RX
3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
INTERMEDIATE
3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
– Rest 2:00 between AMRAPs.
BEGINNER
3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises
– Rest 2:00 between AMRAPs.
INTENDED STIMULUS
1-2 rounds/AMRAP.
Wall-ball shots in 1:00 or less.
Toes-to-bars in 1:00 or less, complete in sets of 3 or more; no singles!
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.
OR
Accumulate:
50 BB Good Mornings
– Pause for :02 at bottom of each rep.
3-5 minute Flush Bike Row Jog Walk
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 rounds with a partner:
10 med-ball chest passes
3 burpees
10 med-ball squat + throws
3 burpees
10 med-ball sit-up tosses
3 burpees