DYNAMIC WARM-UP
1 set:
100-m jog
20 sit-ups

1 set:
100-m run
20 v-ups

1 set:
200-m run
10 burpees

TOES-TO-BAR
PROGRESSION FOCUS
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 above armpits Aggressive press down in the back swing, lean back, and drive knees up
2 Kip swing + 2 knees above hips Knees up and extend legs towards the bar
Multiple toes-to-bar Continue to press down in the back swing of each rep

RX

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

INTERMEDIATE

For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

BEGINNER

For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch