GENERAL WARM-UP (0:00-15:00)
1) 5 Minutes of Running, Biking, or Rowing

2) 2 Rounds
Barbell Complex Warm-up (video and points of performance are attached)
6 Back Rack Lunges

SKILL (15:00-20:00)
Toes to Bar Progression (video and points of performance are attached)

Get-up set up and finalize scaling options.

2 rounds
40 Toes to Bar
40 DB Thrusters (35/25 per hand)
40 DB Walking Lunges (35/25 per hand)
40 Jumping Air Squats

*If you do not have enough DB's for this workout. Substitute at 75 lb barbell for the thrusters and lunges. Make the lunges a back rack lunge in this situation
This is largely a high rep lower body stamina focused workout where the duration will be in the 20-25 minute timeframe.

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 High Knee Raise
40 DB Thrusters (rx'd load if they can do more than 20 reps unbroken with the load. Scale load accordingly if 20 reps with rx'd load is not possible)
40 DB Walking Lunges (same parameters as Thrusters)
40 Jumping Air Squats

2) BEGINNER (Cannot do Toes to Bar well if at all. Load and reps provide struggle)
2 Rounds
20-30 Lying Toes to KB
20-30 Thrusters (Scale load to allow for at least 10 reps unbroken)
20-30 Lunges (scale to no load to get 20-30 reps in a row)
20-30 Air Squats (add jump if capable of proper landing positions)

Row or Bike for 5 minutes
Quad roll, 90 seconds per side


Dean Xu