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12/4/2018

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Skill: 

Toes to Bar

If you don’t have 3 strict pull ups, perform 3 sets:

  • 15 Hollow Band Pull Downs
  • 10 Reverse Crunch + Slow Negative

If you do have 3 strict pull ups, but not toes to bar, perform 3 sets:

  • 3-5 Strict toes to bar
  • 3-5 Bar swings

If you do have toes to bar, practice med ball weighted toes to bar

Conditioning: 

2 sets – 5 min ON/OFF:

  • 5 Hang Power Cleans
  • 6 Bar Facing Burpees
  • 7 Toes to Bar