1. Movement Prep/Activation
6 sets:
Tabata Machine: 20 secs on/10 secs off
- Pace should be moderate/fast not a Sprint -
-into-
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

2. Workout Prep
- With Partner -
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

40 CAP

Teams of 2

RX
300/240 Cal Bike
*Partner Must Hold 2x50/35 in farmers hold
*Switch on the bike as desired

RX+
375/300 Cal Bike
2x70LB Farmers Hold
 

Toes to Bar: Week 2 Day 2

6 sets of:
Max Effort
Advanced & Intermediate: Alternating Single Leg Toes To Bar
Beginner: Alternating Single Leg Toes To Rings (do not worry about touching foot to rings - focus on cadence & form)

– rest between each set for twice the amount of time you achieved -

Alternative option:
6 x :30 max effort alternating single leg v-ups or regular v-ups

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality
• 12 Plate Front Raise @ moderate weight – maintain quality
• 10 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality
• 10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min couch stretch (each side)
• 1 min twisted cross (each side)
• 30 sec bicep stretch on wall (each side