WARM-UP -
Hip Halo
-into-
6 min AMRAP
5 Scap Pullups
5 Heel Toe Rocks
4 Box Step Ups (each leg)
3 Sandbag Deadlifts (Building
in weight)
WORKOUT PREP -
3 sets:
10ft Sandbag Carry (build in
weight)
3 Pull Ups (build up to chest
to bar)
2 Box Jump Overs (build in
height)
WORKOUT - Mario Bros
Freedom (RX’d)
300ft Sandbag Bear Hug
Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug
Carry (150/100)*
* Sub Front Rack Carry
(50s/35s) or Farmer Carry
(70s/50s) for the Sandbags
if needed.
(KG conv: 70/45 sandbag,
22.5/15 front rack, 32.5/22.5
farmer)
SKILLS AND DRILLS -
Toes to Bar:
Week 3, Day 1
- Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
- Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise +
Extension
- Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
-Alternative Option:
5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang
(Pull Up Bar)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side