2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 Push Ups
SKILL WORK
Toes to Bar
Take athletes through progressions
Kip Swing-Knee Raise-Knee Raise w/ Toe Flick
Advanced Skill Strict TTB w/ :03 Negative 5x4
GET FIT
AMRAP 24
400m Run
18 Burpees to Target 6"
2:00 Rest
COACHES NOTE:
If we provided a complete list of TTB progressions they could fill an entire page. Come ready with fresh ideas to present to the athletes to help them improve their skill.
ATHLETES NOTE:
With the 400m Run to open up each round, try to hit negative splits with your Run, then stay consistent on the Burpees.
Bodybuilding Workout:
(Thursday): Back, Calves & Abs
2-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pain (3 x 20-30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- GHD or Ab-mat Situps (3 x 20-30 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20-30 reps)