1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs

2. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar

Toes to Bar:
Week 2, Day 1

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)

* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *

AMRAP 15

RX

20 Lung Wall Ball Shot (14/10)

15 Situps

10 Mtn. Climber + Push Up

RX+

20/14 Med Ball

Med Ball GHD's

Mtn. Climber + HSPU

10 CAP

RX

21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-ups

RX+
95/65 Thruster
Chest to Bar

AMRAP 2

Burpees

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