2 sets
10 Banded Walk Forward
10 banded Walks Backwards
20 Side Steps
-into-
2 sets:
8 Hang Alternating Dumbbell Snatch (light)
8 Step Back Lunges
3 Inch Worms
30 Single Unders
Toes to Bar Skill Review
Take 10-12 minutes to practice Toes to Bar and work on efficiency.
Level 1: Straight leg kipping leg raises
Utilise time to accumulate reps and improve technique. once warm complete 10sets of 5 leg raises every 30seconds.
Level 2: Kipping toes to bar
Utilise time to perfect the movement. once warm complete 10sets of 5 TTB every 30seconds. Alternate sets from a long gliding kip to a fast tuck kip where feet just move behind bar.
Level 3: Strict toes to bar
Utilise time to perfect the movement. once warm complete 10sets of 5 strict TTB every 30seconds.
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (95/65)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)
-rest 3:00 between sets-
(KG conv: 43/29 lunges, 32/24 kbs)