SKILL WORK & STEADY STATE CONDITIONING

SKILL WORK & STEADY STATE CONDITIONING

KIPPING TOES TO BAR (5-7 Rounds)
KIPPING TOES-TO-BAR STRENGTH SKILL WORK (15-20 Mins)
Foundational/Beginners Strength Building Superset:
5-7 Rounds
A1) 5-10 lying TTB
A2)20 sec pvc pipe Arch Hold
A3)20 sec Active Bar Hang

Intermediate Strength Building Superset:
5-7 Rounds
A1)5 Strict Straight Leg Raises or 5 Strict Toes-to-Bars
A2) 20 sec Weighted Arch Hold

Metcon (AMRAP – Rounds and Reps)
Around 20 Mins for Quality
10 Alternating KB Goblet Get up
5 each arm KB Windmills
5-10 Kipping Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises or Sit-Ups
2 Min Row

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