PROGRESSIVE WARM-UP
1 set:
200-m jog
10 alternating Samson stretch
20 seated leg raises

1 set:
200-m jog
20 walking lunges
20 alternating v-ups

1 set:
200-m jog
10 KB front rack lunge
20 v-ups

TOES-TO-BAR PROGRESSION AND PRACTICE
Lying toes-to-bar Arms straight, bring knees to chest, lift hips off the ground, and extend legs to hit the bar.
Hanging knee raises Bring the knees up as high as possible and lean back.
Kipping knee raises Focus on driving the heels back and making sure the head and feet move in opposite directions.
Toes-to-bar attempts Encourage athletes to actively swing their heels down and back toward the wall behind them, then lean back and pull their knees up aggressively.

WORKOUT PREP
3 sets:
6 toes-to-bar
6 KB front rack lunge
– Rest as needed about 1:00 between sets.

RX

For time:
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.

INTERMEDIATE

For time:
30 toes-to-bars
30-yard KB front rack lunge (26/35 lb)
20 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.

BEGINNER

For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge

8 sets:
:20 double-unders
– Rest :10

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side