DYNAMIC WARM-UP
1 set:
:20 jumping jacks
– Rest :10
:20 plank hold
– Rest :10
:20 jumping pull-ups
– Rest :10
:20 sit-ups
– Rest :10

1 set:
:20 jumping jacks
– Rest :10
:20 push-ups
– Rest :10
:20 kip swings
– Rest :10
:20 alternating v-ups
– Rest :10

1 set:
:20 jumping jacks
– Rest :10
:20 hand-release push-ups
– Rest :10
:20 pull-ups
– Rest :10
:20 v-ups
– Rest :10

TOES-TO-BAR PRACTICE AND REVIEW
Position on the pull-up bar Grip and active hang on the bar
Kip swing Fast transition between hollow and arch body positions
2 kip swing + 2 knees above hips Knee up in the hollow position
2 kip swing + 2 knees-to-armpits Aggressive press down in the back swing, lean back, and drive knees up
2 kip swing + 2 knees-to-armpits + 1 toes-to-bar Knees up and extend legs towards the bar
Multiple toes-to-bar reps Continue to press down in the back swing of each rep

RX

10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

INTERMEDIATE

10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups

INTERMEDIATE

10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups

BEGINNER

10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows

Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.

3 sets:
10 supine snow angels
10 prone snow angels