Strength
3 Sets
- 3 Straight Arm Arching Lean Back w/ :03 hold
- 3 Jefferson Curl @ 5521
- :10-20 L-Sit
Notes
Our work today is focused on improving your strength and flexibility for toes to bar. You will rotate through 3 exercises for 3 working sets.
Straight Arm Arching Lean Back. This exercise is about engaging your lats and pulling down on the bar. As you lean back, retract your shoulder blades as much as possible. You can self-spot this exercise by keeping your feet on a box.
Jefferson Curl. Use a very light weight and stay strict to the tempo. This is a stretch, not a deadlift.
L-Sit . Keep you elbows locked and shoulders actively pressing down in the support position. Aim to get your thighs parallel to the ground. If you cannot, bend one or both knees.
Skill
2 Sets
Complete as many reps as possible in 1:00:
- Toes to Bar
Rest 3:00 between sets
Notes
Today, we will be working on our toes to bar endurance. You will complete as many reps as possible in 1-minute, then rest 3-minutes before completing another 1-minute of work. Your score is the total number of toes to bar completed.
You may substitute a dynamic building drill where you build as high as possible over the course of 4-6 swings.
If you are performing hanging knee raises or knees to elbows focus on maintaining a tight arch position and get as much hip flexion as possible at the top.
Conditioning
Complete as many rounds as possible in 8:00:
- 15 Kettlebell Swings
- 35 Double Unders
Notes
Today’s workout is 8-minutes of kettlebell swings and double unders. Your score is the number of rounds and reps completed in 8-minutes.
Choose a light kettlebell that allows you to maintain unbroken sets of 15 reps for at least the first half of the workout.
Don’t spend more than :20 on the jump rope. Adjust the number of reps or substitute single unders.