• Athletes stand ~5 meters apart.

2 rounds with a partner:
100-m run tossing med ball back and forth
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses

TOES-TO-BAR PROGRESSION AND PRACTICE | 8:00

PROGRESSIONFOCUS

Setup"Hands outside shoulder width, pull down on the bar, and squeeze the stomach."

Kip swings"Quickly push the shoulders forward and pull the shoulders back."

2 kip swings + 2 knees above hips"As the shoulders pull back, pull the knees to the chest."

2 kip swings + 2 knees-to-armpits"Press down against the bar as the knees rise."

2 kip swings + 2 knees-to-armpits + 1 toe-to-bar"Kick the legs straight as the knees touch the chest."

Toes-to-bar"Pull the feet down quickly and arch hard into the next rep."

2 sets:
4 toes-to-bar
4 wall-ball shots
– Rest :30 between sets