1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
3 Inch Worm + 6 Shoulder Taps
30 Single Unders
5 Single Arm Ring Rows (each)
10 Suitcase Sit ups

2. Workout Prep
2 sets:
1 Wall Walk + 4 Shoulder Taps
10 Double Unders
4 Inverted Ring Rows

Affiliate Version of "Parallel-bar Pull"

Freedom (RX'd)
8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)
(KG conv: 43/29)

Independence
8 Rounds
Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)
25 Double Unders
8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55)
(KG conv: 34/25)

Liberty
8 Rounds
Plank + 10 Shoulder Taps
30 Single Unders
10 Ring Rows

• Target time: 11-13 minutes
• Time cap: 16 minutes

Toes to Bar:
Week 6, Day 1

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)