1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for the DB movements
* Practise few short sets toes-to-bars, chest-to-bars and burpee box jump-overs between weights
+
@ workout weight
10/7 (cal) Row
5 Burpee box jump-overs
8 Toes-to-bars
5 DB thrusters
10/7 (cal) BikeErg
5 Burpee box jump-overs
8 Chest-to-bar pull-ups
3 DB devils presses