A. GENERAL (6:00)
3 sets
30 sec Row / Machine
10 Hollow Body Lat Pulldown
10 Hollow Body Y pull

B. MOBILITY / ACTIVATION (1:30)
Child’s pose Lat stretch
3 reps/side, take 5 seconds to stretch on each side

C1. SPECIFIC (2:00)
1-2 sets
5 Scap pull ups
5 Beat swings
—
Proceed to drill progression in Part A

C2. SPECIFIC (2-3:00)
Aerobic, row or other machine
2-3 sets
20 seconds easy
20 seconds moderate
20 seconds hard

Toes to bar progression:

-Toes to Bar Timing Drill
3 x 2-5 reps

-Band assisted Toes to Bar
3 x 2-5 reps

- Toes to Bar Practice time

TC: 15 minutes

For Time:

42-30-18
Calorie Row
15-21-27
Toes to Bar

TC: 12 minutes
Score: Time
KG: N/A

Scaling Options
Beginner
30-20-10
Cal Row
9-15-21
Swinging Knee Raises

Intermediate L1
42-30-18
Calorie Row
9-15-21
Swinging Leg Raises

Intermediate L2
42-30-18
Calorie Row
6-9-15
TTB

Reverse plank Bridge Ups
3 x 10
*Hold every rep for 2-3 seconds

Goal: Stretching & Post Chain Accessory