• WARM-UP
  • 1) 5 Minutes of Running, Biking, or Rowing
  • 2) 2 Rounds

  • Barbell Complex Warm-up
  • 7 DL, 7 HPC, 7 FS, 7 Strict Press, 7 BS
  • SKILL
  • Toes to Bar Progression


  • Met-Con (CAP 25)

  • 2 rounds

  • 40 Toes to Bar

  • 40 Thrusters 75/55

  • 40 Back Rack Lunge Steps

  • 40 Jumping Air Squats
  • 
1) INTERMEDIATE (For the individual that can handle the volume of reps but struggles with the Toes to Bar cannot do more than 15 reps unbroken
  • 2 Rounds

  • 20 Toes to Bar and 20 Hanging Straight Leg Raise

  • 2) BEGINNER (Cannot do Toes to Bar well if at all. Load and reps provide struggle)

  • 2 Rounds

  • 30 Lying Toes to KB


  • Extra Work
  • Row or Bike for 5 minutes

  • Quad roll, 90 seconds per side