Skill work +Steady state aerobic conditioning
Toes to Bar (Max reps)
Toes To Bar
Beginners:
Part A: approx. 3 rounds
5-10 Lying Toes To Bar
Superset with pvc pipe Arch hold
Part B
Active tuck ups: 20 secs
Superset with alligator rolls right and left for 30 seconds
Beginners:
Part A: approx. 3 rounds
5-10 Lying Toes To Bar
Superset with pvc pipe Arch hold
Part B
Active tuck ups: 20 secs
Superset with alligator rolls right and left for 30 seconds
Intermediate/Advanced
Part A: approx. 3 rounds
5-10 – Strict leg raises or Toes To Bar
Superset with weighted arch hold
Part B
Single leg Toes To Bar
Superset with weighted alligator rolls left and right for 30 seconds
Metcon (AMRAP – Rounds and Reps)
20 mins for quality
10 High Box Jumps – 30/24"
10 KB Bottom Up Press + 10 metre bottom up walk (right and left) build weight of KB to max for quality
10 KB Windmills 24/16kg
Max set of Toes To Bar
15/12 cal Row
10 High Box Jumps – 30/24"
10 KB Bottom Up Press + 10 metre bottom up walk (right and left) build weight of KB to max for quality
10 KB Windmills 24/16kg
Max set of Toes To Bar
15/12 cal Row
