1. Movement Prep/Activation
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)

2. 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)

Toes to Bar:
Week 3, Day 1

Advanced:
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)

10 Rounds

Every 2:00

RX

16 Reverse Lunges

10/8 Cal Bike

RX+

Jump Lunges

15/12 Cal Bike

15 CAP

RX
300ft Farmers Carry (53/35)
-into-
5 Rounds
10 Pull-Ups
10 Box Jumps Overs (20/16)
-into-
300ft Farmers Carry

RX+
70/53lb Farmers Carry
Chest To Bar Pull-Ups
24/20in Bo

3 Rounds

Max Unbroken Knee Raises

- Rest 1 Min

RX+

Toes To Bar

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