WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up
-into-
3 sets:
3 Inch Worm + 6 Shoulder
Taps
30 Single Unders
5 Single Arm Ring Rows
(each)
10 Suitcase Sit ups
WORKOUT PREP -
2 sets:
1 Wall Walk + 4 Shoulder Taps
10 Double Unders
4 Inverted Ring Rows
WORKOUT - Affiliate Version
of “Parallel-bar Pull”
Freedom (RX’d)
8 Rounds
Wall Walk (Up) + 10 Shoulder
Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or
Sumo Deadlift High Pull
(95/65)
(KG conv: 43/29)
SKILLS AND DRILLS -
Toes to Bar:
Week 6, Day 1
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps
Kipping Knee Raises (Chair
Pose)
Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold
MOBILITY -
1 min lying 90/90 hip stretch
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball