WARMUP
2:00 MIN MACHINE
10 ALT LIZARDS
10 THORACIC ROTATIONS
10 DOWNWARD DOGS
5/5 BIRD DOGS
X2
20 BANDED PULL APARTS
15 BANDED GOOD MORNINGS
10 BANDED PRESSS
X2
THEN..
DEMO OF T2B VARIATIONS (15 MINS)
SKILL WORK
TOES TO BAR SKILL (7 MINS)
EVERY 75S X 6
– PICK A VARATION FOR YOU SKILL SET
1 – 2 STRICT T2B + 4 T2B
2-7 TOES 2 BAR
3 – 5 KNEES TO PITS/ELBOWS (KIPPING)
4-5 WTD KNEE RAISES/ 7 KNEE RAISES
5-14 AB MAT SIT UPS
THEN..
STRENGTH
EVERY 90 SEC X 8 (12 MINS)
3 JERKS** FROM THE RACK @50% – 75%
** SPLIT / PUSH JERK / PUSH PRESS
THEN..
AMRAP 10 – 17
10 WALL BALLS
50 DOUBLE UNDERS / 50 SINGLE UNDERS
10 DB PUSH PRESS
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